vJ£-X\«lJ.lA  OL>rr-v/^-v. cx^-vJ 


WARMAN'S 

PHYSICAL  TRAINING 

OR 

THE  CARE  OF  THE  BODY. 

BY 

E.  B.jWARMAN,  A   M.,  CHICAGO,  ILL. 


MJTHOR   OF    PRINCIPLES   OF    PRONUNCIATION     IN    WOR 
CESTER'S  DICTIONARY.  PRACTICAL  ORTHOEPY  AND 
CRITIQUE.  PRINCIPLES  OF  READING,  RECIT- 
ING AND   IMPERSONATING. 


FOURTH  EDITION,  REVISED  AND  ENLARGED. 


"Obedience  is   better  than  sacrifice. 


CHICAGO,    NEW    YOKK,    1'HlLADEI.rHI A    AM)    LONDON,    KNU.  : 

PUBLISHED  BY  A.  G.  SPALDING  A;  BROS. 
1890. 


COPYRIGHT  1885,  BY  E.   B.  WARMAN. 
COPYRIGHT  1889,  BY  E.  B.  WARMAN. 


PUBLISHERS'  NOTICE. 


Prof.  Warman  nas  been  eminently  successful  in  all 
parts  of  the  country  in  teaching  his  most  valuable  of 
all  systems  of  PHYSICAL  TRAINING  for  the  SYMMETRI- 
CAL DEVELOPMENT  of  the  body. 

This  manual  is  the  result  of  years  of  experience  in 
the  school-room  and  upon  the  rostrum;  hence  we  take 
pleasure  in  introducing  it  to  the  public  as  the  most 
PRACTICAL  work  of  the  kind  extant.  It  is  especially 
adapted  to  the  needs  of  schools,  colleges,  etc. 
Respectfully, 

A.  G.  SPALUING  &  BROS. 


AUTHOR'S  PREFACE  TO  THE  FOURTH 
EDITION. 

REVISED     AND      ENLARGED. 

Not  long  since,  upon  the  literary  sea,  we  launched 
a  little  barque.  It  was  so  small  that,  among  the 
myriad  of  others,  we  knew  not  if  notice  would  be 
taken  of  it,  but  sent  it  forth  to  meet  its  fate.  We  did 
not  predict  for  it  a  voyage  upon  an  unruffled  sea; 
hence  we  built  it  of  seasoned  timber  gathered  from 
our  ripened  experience.  We  fashioned  it 

"  Staunch  and  strong,  a  goodly  vessel 

That  will  laugh  at  all  disaster. 

And  with  wave  and  wkirlwind  wrestle." 

True,  the  little  craft  was  not  wholly  original,  for 
others  had  been  built;  but  the  design  and  the  arrange- 
ment of  the  apartments  were  the  result  of  our  own 
handiwork,  growing  out  of  the  knowledge  of  the 
great  need  of 

PRACTICAL    PHYSICAL    TRAINING    IN    THE   SCHOOLS 
AND  COLLEGES. 

We  have  met  the  demand,  and  from  the  various 
ports — Colleges,  Seminaries,  Schools,  Homes,  etc., 
the  little  barque  has  returned,  having  had  a  most 
successful  voyage. 

We  are  now  importuned  to  rebuild  and  enlarge 
our  former  structure.  We  have  complied  with  the 
request,  having  greatly  improved  every  department; 
and  we  vouchsafe  health  and  happiness  to  all  who 
embark  with  us,  and  follow  our  directions. 


PUBLISHER  S    PREFACE. 

APARTMENT  No.  i  contains  many  timely  sugges- 
tions as  to 

THE    CARE    OF    THE    BODY. 

By  living  in  accordance  therewith  not  only  will  many 
years  be  added  to  one's  life,  but  life  will  be  added  to 
one's  years. 

APARTMENT  No.  2  has  been  arranged  with  a  view 
to  school-room  conveniences,  and  /'^conveniences. 
We  furnish  therein  our 

SYSTEM    OF    EXERCISES    WITHOUT    APPARATUS. 

These,  with  few  exceptions,  can  be  taken  in  very 
small  space — even  for  classes. 

APARTMENT  No.  3  has  also  been  arranged  with 
a  special  view  to  class  exercise  in  limited  quarters. 
These  can  be  given  by  children  in  school,  while 
standing  by  the  desk.  In  this  apartment  will  be 
found  our  thorough,  complete  and  practical 

SYSTEM    OF    DUMB-BELL   EXERCISES. 

These  have  been  especially  prepared  for  the 
strengthening  and  developing  of  the  entire  body. 

APARTMENT  No.  4  presents,  in  the  most  concise 
manner,  as  the  result  of  years  of  labor  in  this  field  of 
physical  training,  our 

SYSTEM  OF  INDIAN-CLUB  SWINGING. 

Believing,  as  we  do,  in  thoroughness,  we  Have 
prescribed  a  system  for  the  mastery  of  one  club,  ere 
the  attempt  is  made  to  control  two. 

Without  further  ceremony,  we  launch  the  new 
barque  with  its  rich  cargo,  trusting  it  will  fully 
serve  its  mission.  Bon  voyage. 

E.  B.  \VARMAN. 

Chicago,  III.,  April  29/7?,  1889. 


INDEX  TO   CONTENTS. 

PAGE 

The  Care  of  the  Body 1 1 

Physical  Training  for  Schools,  etc 15 

Whiskey    17 

Tobacco  Chewing  and  Smoking 18 

To  Secure  Longevity 31 

Degeneracy  of  Man 36 

General  Rules  of  Health 39 

Fresh  Air 42 

Correct  Breathing 43 

Bathing . .  45 

Catarrh 46 

The  Throat 47 

The  Care  of  the  Feet 48 

The  Color  of  the  Clothing 50 

Magnetism 52 

Sleeping  at  Will 55 

Belt  and  Corset  60 

Symmetrical  Development 64 

Exercises  without  Apparatus 67 

The  Lungs 63 

The  Chest 69 

The  Shoulders 70 

'*  The  Fingers 71 

The  Wrists 72 

The  Elbows 76 

The  Shoulders 78 

The  Neck 80 

The  Waist 84 

The  Hips 87 

T he  Knee 89 

The  Ankle 91 


INDEX    TO    CONTENTS. 

PAGE 
Exercises  without  Apparatus — Continued. 

The  Calf  and  Thigh 93 

The  Thighs 94 

The  Fore-arm   , 95 

The  Chest 96 

Physiological  Charts 98 

Key  to  Figures  of  Muscular  System   100 

Dumb- Bell  Exercises — i  >2 

Indian-Club  Swinging  (one  club) 121 

Inward,  Right 124 

Outward,  Right 1 2  s 

Outward,  Left 126 

Inward,   Left. 127 

Poise  and  Drop,  Left 1 28 

Poise  and  Drop,   Right    1 29 

Outward  Right — Outward  Left 1 30 

Large  Wheel — Right  to  Left 131 

Large  Wheel — Left  to  Right 132 

Small  Wheel — Right  to  Left 133 

Small  Wheel — Left  to  Right ....  134 

Poise,  Drop  and  Inward,  Right.  ...    135 

Poise,  Drop  and  Inward,  Left 136 

Drop  and  Inward,  Right  and  Left.  .    . .    137 

Small  Side-Circles,   Right 1315 

Large  Side-Circles,   Right 139 

Large  Side-Circles,   Right  (Reverse) 140 

Small,  Large,  Diagonal,  Large,  Right 141 

Small  Side-Circles,  Left 142 

Large  Side-Circles,  Left 143 

Large  Side-Circles,   Left  (Reverse) 144 

Small,  Large,  Diagonal,  Large,  Left 145 

Chin-Knocker,  Right 146 

Chin-Knocker,  Left 147 

I  ,ever,  Right 148 

Lever,  Left ....  149 

Inward  and  Forward,  Left    150 

Inward  and  Forward,  Right 151 


INDEX    TO    CONTENTS. 

PAGE 

Indian-Club  System  (one  club),  Condensed  for  Cahing 152 

Indian-Club  Swinging  (two  clubs) 155 

Point,  Left  and  Right 1 56 

Small  Left  and  Large  Right  . .    157 

Small  Right  and  Large  Left 1 58 

Alternate « 159 

Backward  Drop 160 

Forward  Drop   161 

Outward  Left  and  Backward  Drop  Right 162 

Alternating  Outward 163 

Alternating  Inward 164 

Double  Small  Circles 165 

Left,  Right,  Both 166 

The  Windmill     167 

Forward  and  Inward,  Left  Side    i6S 

Forward  and  Inward,  Right  Side 169 

Alternating    1 70 

Right,  Left,  Right,  Left,  Front,  Front 171 

Small  Side-Circles 172 

Double   Inward \  73 

Double  S weqis 1 74 

Sides,  Inward,  Sweeps 175 

Small  Sides,  Left  and  Right 176 

Small  Sides,  Alternate  Right 177 

Small  Sides,  Reverse,  Right 178 

Out,  In,  Out,  Under,  Toss,  Left i  79 

Right  Horizontal iSo 

Left  I  lorizontal .«. i  rf  i 

Check 182 

Shoulder  Brace __ 183 

Full  Arm,  Reverse 184 

"Windmill  and  Alternate. .  . 185 

The  Finish 186 

Taking  the  Clubs  Artistically 187 

Indian-Club  Swings  (two  clubs),  Condensed  for  Calling iS3 


"  If  any  man  defile  the  temple  of  God,  him  shall  God  destroy, 
for  the  temple  of  God  is  holy,  which  temple  ye  are" 


PHYSICAL  TRAINING; 


OR, 


THE  GARE  0F  THE  B0DY. 

BY 

E.  B.  WARMAN,  A.M. 

CHICAGO,    ILL. 


' '  Holier   than    any  temple    of   wood   or   stone,    consecrated   to 
divine  right  and  divine  purposes,  is  the  human  body." 


We  are  aware  that  in  a  measure  all  that  is  good  has 
been  said  before;  all  that  is  noble  has  been  thought 
before;  but  is  there  less  need  of  re-saying  the  good,  or 
re-thinking  the  noble?  We  are  also  aware  that  vol- 
umes have  been  written  on  the  subject  of  physical 
training,  yet  we  fail  to  see  a  proportionate  amount  of 
benefit  resulting  therefrom.  We  naturally  ask  our- 
selves, Why  is  this? 

Trusting  that  we  may  not  seem  presumptuous,  we 
shall  undertake  to  solve  this  problem.  It  arises  from 
one  of  two  causes;  either  that  the  various  modes  of 


12  PHYSICAL    TRAINING. 

exercises  have  not  been  placed  before  the  public  in  a 
way  to  make  them  practical  as  well  as  pleasurable,  or 
that  such  modes  as  have  been  given  have  been  abused 
by  unwisely  using  them,  thereby  causing  the  public  to 
become  prejudiced  against  anything  that  pertains  to 
manly  sports. 

There  is  not  an  art,  science  or  religion  extant  that 
cannot  be  abused;  should  we  then  condemn  them  all, 
or  should  we  not,  rather,  as  representatives  of  such 
a  calling,  do  all  in  our  power  to  exalt  the  true  ideal, 
and  thus  establish  our  forces  against  the  enemy  of 
that  which  is  high  and  grand  and  ennobling? 

We  wish  to  define  our  position  at  the  very  outset 
by  answering  the  question — to  what  end  should  phys- 
ical training  be  taught  ?  Health  should  be  the  pri- 
mary object.  You  have  it  ?  Then  exercise  to  keep 
it.  The  end  or  aim  of  training  in  physical  exercise 
should  not  be  with  a  view  to  muscular  development 
only. 

The  secondary  object  of  physical  training  should  be 
symmetrical  development  and  graceful  carriage  of  the 
body.  No  teacher  should  lay  claim  to  proficiency, 
and  no  book  to  completeness  that*  disregards  this 
theory.  We  find,  even  among  gymnasts,  a  great  deal  of 
abnormal  development. 

Did  you  ever  ask  a  man  to  show  his  muscle  ?  You 
did  ?  What  muscle  ?  You  did  not  specify  any  par- 
ticular one,  yet  you  asked  him  in  the  singular,  indi- 
cating thereby  that  he  has  but  one.  Nine  hundred 
and  ninety-nine  men  out  of  every  thousand  will  at 
once  put  up  the  arm  and  show  you  the  biceps.  Is  it  a 


PHYSICAL    TRAINING.  13 

criterion  of  strength  ?  Not  by  any  means,  not  even  of 
the  arm  for  all  purposes.  It  is  often  an  indication  of 
weakness  somewhere  else,  especially  if  over-developed. 
It  is  a  test  of  strength  in  pulling  or  lifting.  Such  a 
development  will  not  materially  aid  one  in  striking  a 
powerful  blow,  for  the  triceps  (which  is  used  in  strik- 
ing or  pushing)  may  have  been  neglected.  To  satisfy 
yourself  concerning  the  development  of  these  muscles, 
push  against  some  solid  substance  with  your  right 
arm,  the  palm  of  the  hand  resting  against  the  object ; 
then  feel  the  upper  portion  of  your  arm,  back  and 
front,  with  the  left  hand,  and  you  will  readily  perceive 
that  the  forepart  of  the  upper  arm  (biceps)  shows  no 
special  development,  while  the  back  part  (triceps)  is 
quite  solid.  Reverse  the  exercise  by  pulling  a  heavy 
object  toward  you,  or  raising  a  heavy  weight  from  the 
floor  by  bending  your  arm  at  the  elbow,  and  you  will 
at  once  feel  (by  using  the  left  hand),  that  the  muscle 
of  the  fore  part  of  the  upper  arm  (biceps)  immedi- 
ately rounds  and  fills  out,  while  the  back  part  (triceps) 
becomes  nearly  level. 

An  expert  rower  should  be  an  expert  boxer,  and 
thus  equalize  the  development  and  consequent 
strength  of  his  arm.  What !  Is  boxing  manly  ?  Yes, 
when  a  man  boxes.  Anything  that  a  man  does  is 
manly  ;  anything  that  a  woman  does  is  womanly. 
Next  to  God  Himself  there  is  nothing  grander  than  a 
manly  man  and  a  womanly  woman.  There  are  many 
who  regard  boxing  as  brutal  It  is,  when  you  make  it 
so.  So  is  rifle  practice  ;  so  is  saber  exercise  ;  so  is 
anything  that  may  be  abused.  Because  you  are  an  ex- 


14  PHYSICAL    TRAINING. 

pert  with  the  gloves,  there  is  no  more  danger  of  you 
entering  the  prize  ring,  or  developing  a  disposition  to 
pommel  everybody,  than  being  an  expert  with  the  rifle 
or  saber  will  develop  a  desire  to  go  around  and  shoot 
or  slice  up  your  neighbor.  Apropos  to  this  we  state 
the  familiar  quotation:  "It  is  glorious  to  possess  a 
giant's  strength,  but  it  is  cowardly  to  use  it  as  a  giant." 

Let  the  poor,  hollow-ehested,  bad  livered,  dyspeptic 
grumbler  agaittst  manly  sports,  come  out  of  his  little 
den,  doff  his  coat  and  vest,  breathe  freely,  purely  and 
deeply  of  the  fresh  air  that  the  Almighty  has  so  freely 
and  so  plentifully  given;  then  let  him  take  up  a  pair 
of  Indian-clubs,  or  hurl  the  ball,  or  pitch  the  quoit,  or 
poise  the  rifle,  or  use  the  dumb-bells,  or  tug  at  the 
oar,  and  he  will  go  back  to  that  self-same  der.  and 
acknowledge  to  the  world,  through  the  silent  but  pow- 
erful medium  of  the  pen,  that  he  was  wrong  in  attack- 
ing the  thing  itself  when  his  blows  should  have  been 
leveled  at  its  misapplication  or  abuse.  We  exclaim 
with  Dr.  Foss:  "Let  these  things  be  done  with  the 
distinct  recognition  that  we  have  a  higher  nature,  and 
in  such  a  manner  and  measure  as  to  do  no  harm  to 
what  is  best  and  noblest  in  this  loftier  realm." 

We  have  spoken  of  health  of  body  and  carriage  of 
body  as  distinct  aims  of  physical  training;  but  we 
must  not  stop  there,  for  it  is  threefold  in  its  mission; 
it  will  give  us  what  Jiie  old  Latin  poet  prayed  for— 
"A  sound  mind  in  a  sound  body."  Many  of  our  col- 
leges are  supplied  with  a  gymnasium,  which  too  often 
proves  a  detriment,  from  the  fact  that  so  many  of  them 
are  without  a  competent  teacher,  the  lack  of  which 


PHYSICAL    TRAINING.  1 5 

compels  the  pupil  to  choose  his  own  exercises,  as  well 
as  the  manner  of  taking  them;  consequently  he  will 
either  overdo  in  the  first  few  weeks  and  then  cease  al- 
together, or  will  resume  Only  spasmodically,  both  of 
which  are  hurtful.  Possibly  he  may  continue  daily, 
but  in  the  absence  of  an  instructor  he  will  take  only 
such  exercies  as  are  the  most  pleasurable  to  him, 
thereby  developing  one  set  of  muscles  at  the  expense 
of  others.  All  these  things  need  special  care.  Any 
exercise,  to  produce  lasting  and  beneficial  results, 
shoulcf  be  regular,  but  never  violent.  Many  persons  act 
upon  the  supposition  that  physical  exercise  must  be 
fatiguing  or  exhausting,  in  order  to  be  strengthening  ; 
such  exercises  are  instead,  debilitating. 

^  PHYSICAL    TRAINING    FOR    SCHOOLS,  ETC. 

We  would  prescribe  a  course  of  physical  training 
that  should  be  obligatory  as  a  part  of  the  curriculum 
of  every  school,  college  and  seminary.  The  teacher, 
be  it  he  or  she — it  is  no  longer  a  question  of  sex  but 
of  gumption — should  be  genius  enough  to  enthuse  the 
pupils  so  that  the  exercise  will  not  be  looked  upon  as 
irksome,  but  as  a  pleasure.  But  it  may  be  argued 
that  the  majority  of  colleges  do  not  have,  nor  can  they 
afford,  a  first-class  gymnasium.  No  first-class  college 
can  well  afford  to  be  without  one,  or  at  least  some 
good  form  of  every-day  gymnastic  exercise.  It  is 
also  considered  that  the  exercise  is  not  becoming  to  a 
lady.  It  is,  if  she  provides  herself  with  a  becoming 
costume. 

The    demands   of   the   physical    are    in  every  way 


l6  PHYSICAL    TRAINING. 

equal  to  the  demands  of  the  mental.  Exercise  of  any 
kind  to  be  beneficial,  should  be  general.  If  too  much 
attention  is  given  to  the  physical  development  and 
the  mental  is  neglected,  tli£  brain  will  become  corre- 
spondingly weak  in  its  functions.  The  same  rule  ap- 
plies to  excessive  mental  development,  drawing  the 
much  needed  blood  of  the  body  to  supply  the  brain. 
Brain  work  is  much  more  exhaustive  than  hand  work. 
Dr.  W.  W.  Hall  very  aptly  puts  it  thus:  "The  farmer 
can  work  from  morning  until  night  from  one  week's 
end  to  the  other,  and  thrive  upon  it;  the  brain  worker 
cannot  profitably  spend  more  than  six  hours  out  of  the 
twenty-four.  The  most  successful  and  voluminous 
literary  men  of  our  time,  who  maintain  their  vigor  to 
a  good  age,  do  not  spend  more  than  four  or  five  hours 
at  their  desk,  having  found  that  that  was  the  limit  of 
their  endurance  and  pleasurable  labor." 

The  body,  also,  needs  the  utmost  care,  as  it  is  the 
sacred  temple  for  the  indwelling  of  the  soul.  Do  our 
young  men  and  young  ladies  so  regard  it  when,  as  it 
is  termed,  they  are  "getting  an  education"  ?  An  edu- 
cation of  what  ?  Simply  of  the  mind,  while  the  body  is 
so  neglected  that  processes  are  going  on  which  are 
sapping  the  very  life  from  the  foundation  of  that 
mind.  How  many  weak,  debilitated,  half-alive  men 
and  women  are  knocking  at  the  doors  of  our  halls  of 
learning  and  asking  admittance.  Jt  were  just  as  rea- 
sonable to  adorn  a  tumble-down  shanty  with  a  man- 
sard roof,  as  a  physical  wreck  with  an  accomplished 
education. 

Stand  before  any  institution  of  learning  and  watch 


PHYSICAL    TRAINING.  17 

the  young  men  as  they  emerge  from  the  building  and 
pass  down  the  street.  You  will  find  scores  of  them 
with  whom  the  head  seems  running  away  with  the 
body,  not  because  the  head  is  so  large,  but  because 
the  body  is  so  small.  If  you  want  a  fair  representa- 
tive of  the  average  student  who  neglects  physical  cu'- 
ture,  just  put  a  large  round  doughnut  on  a  hairpin. 

WHISKEY. 

Do  the  young  men  of  our  day  realize  the  value  of 
the  human  system  when  they  put  that  thief  in  their 
mouth  which  steals  away  their  brains  ?  It  attacks  the 
very  citadel,  and  when  the  brain  is  stupefied,  what  can 
they  expect  of  the  body  ?  How  well  Shakespeare 
understood  this  when  he  put  these  words  in  the  mouth 
of  Lady  Macbeth  : 

"  His  two  chamberlains  will  I  with  wine  and  wassail  so  conyince, 
That  memory,  the  warder  of  the  brain,  shall  be  a  fume, 
And  the  receipt  of  reason,  a  limbeck  only  !  " 

Yet,  in  the  face  of  our  attack  on  whiskey,  we  have  no 
hesitancy  in  saying  :  "Whiskey  is  the  best  thing  in  the 
world  for  a  man — when  he  is  dead!  It  \\\\\  preserve 
him.  But  it  is  the  worst  thing  in  the  world  for  pre- 
serving a  man  when  he  is  living."  So  says  Dr. 
Guthrie. 

If  you  want  to  keep  a  dead  man,  put  him  in  whiskey  ; 
if  you  want  to  kill  a  man,  put  whiskey  in  him.  It  was 
undoubtedly,  a  good  thing  for  preserving  the  dead 
admiral  when  they  put  him  in  a  rum-puncheon,  but  it 
was  a  bad  thing  for  the  sailors  when  they  tapped  the 


I  8  PHYSICAL    TRAINING. 

cask  and  drank  the  liquor,  until  they  left  the  admiral, 
as  he  had  never  left  the  ship, — high  and  dry. 

While  we  are  speaking  of  those  things  which  ruin 
our  beautiful  temples,  we  would  like  to  say  a  word 
that  would  plead  like  "angels,  trumpet-tongued, 
against  the  deep  damnation  "  of  the  most  pernicious 
and  filthy  habit  of 

TOBACCO    CHEWING    AND    SMOKING. 

The  liquor  question  has  been  so  ably  handled  by 
competent  writers,  and  the  tobacco  question  so  little 
discussed,  comparatively,  that  we  prefer  to  devote 
more  time  and  space  to  the  latter.  The  results  of 
liquor  are  so  generally  understood,  and  its  evils  so 
widely  known,  and  its  horrible  consequences  shunned 
by  all  lovers  of  peace  and  harmony;  while  the  slaves 
of  tobacco,  with  their  pernicious  habits,  find  their  way 
in  nearly  every  family  of  our  land.  Too  little  is 
actually  known  of  the  terrible  results  arising  from  this 
evil;  though  ignorance  is  no  excuse  for  the  violation 
of  a  law. 

The  filthy  spittoon — cuspidore  is  too  refined — should 
take  its  place  by  the  side  of  the  whiskey  jug,  /.  <-.,  it 
should  have  no  home  in  a  refined  or  Christian  family. 

We  like  to  say  all  the  good  we  can  of  everything  ; 
so  we  can  truthfully  say  there  is  nothing  better  than 
tobacco — for  removing  insects  from  plants.  Just  take 
that  pound  which  was  bought  to  put  in  the  mouth  and 
put  it  in  three  pints  of  boiling  water,  and  by  pouring 
it  on  the  plants  it  will  destroy  the  insects  instead  of 
killing  the  man  ;  or,  if  the  habitual  tobacco  user  does 


PHYSICAL    TRAINING.  19 

not  want  to  waste  the  tobacco,  let  him  take  a  good  hot 
water  bath,  and  the  water  will  be  sufficiently  perme- 
ated with  the  tobacco  poison  from  his  system  to  do  its 
deadly  work  on  the  insects. 

What  effect  has  tobacco  upon  this  system  of  ours, 
which  we  should  study  to  preserve  in  all  its  beauty 
and  strength?  Allow  us  to  mention  but  a  few  (?)  of 
the  evils:  Headache  over  the  eyes;  nervous  head- 
ache, with  sickness  of  the  stomach;  deafness;  partial 
blindness;  running  of  the  eyes;  cancer  of  the  lips;  con- 
sumption, preceded  for  years  by  a  cough;  asthma;  dys- 
pepsia; palpitation  of  the  heart;  paralysis  of  the  upper 
part  of  the  body  ;  neuralgia,  especially  of  the  face, 
head  and  neck;  swelling  of  the  gums  and  rotting  of 
the  teeth;  enfeeblement  of  the  lymphatics;  enlarge- 
ment of  the  glands  of  the  face  and  neck,  making  the 
chewer  thick  about  the  cheeks  and  lips;  lethargy; 
morbid  appetite  for  spirituous  liquors;  morbid  appetite 
for  highly  flavored  food;  indistinct  taste;  indistinct 
smell;  imperfect  sense  of  touch;  obtuseness  of  the 
moral  sense;  uncleanness  of  person;  stentorian  or 
snoring  sleep;  a  sense  of  dullness  and  of  great  debility 
when  first  waking  from  sleep  until  one  has  had  a  chew 
or  smoke;  confirmed  and  incurable  disease,  and  pre- 
mature death. 

We  wish  to  call  your  attention  to  some  quotations 
from  a  discourse  delivered  at  Island  Park  assembly 
July  23,  1885,  by  the  Rev.  George  L.  Curtis,  M.  D., 
I).  D.  of  Seymour,  Indiana  : 

"  The  chemical  elements  of  tobacco  are  decidedly 
poisonous  to  the  human  system,  for  which  there  are 


2O  PHYSICAL    TRAINlnG. 

no  known  antidotes.  The  first  element  is  a  volatile 
oil  or  fat,  obtained  by  distilling  the  smoke  of  tobacco. 
It  has  the  odor  of  tobacco,  and  when  inhaled  pro- 
duces the  same  sensations  as  smoke.  When  applied 
to  the  nose  its  pungency  causes  vomiting,  taken  inter- 
nally it  produces  giddiness,  nausea,  and  a  staggering 
walk  ;  it  is  poison. 

"The  second  element  is  a  volatile  alkali,  called 
nicotine  ;  //  is  a  deadly  poison,  next  in  rank  to  prussic 
acid.  One  drop  is  sufficient  to  kill  a  dog,  if  placed  on 
his  tongue.  One  drop,  evaporated  in  a  room  holding 
two  hundred  people,  is  so  penetrating  that  it  will 
drive  them  out  in  a  few  moments. 

"  The  third  element  is  an  empyreumatic  oil,  obtained 
also  by  heat.  A  drop  of  this  poison  placed  on  the 
tongue  of  a  cat  will  cause  horrible  agony,  convulsions 
and  death,  in  from  two  to  four  minutes. 

"  These  three  chemical  substances  are  all  developed 
in  burning  tobacco,  either  in  smoking  a  cigar  or  pipe. 
In  the  residuum  of  a  pipe  long  used  they  exist  in  a 
dark-brown  or  tanny  mass  of  offensive  matter. 

"  If  you  take  a  mouthful  of  tobacco  smoke,  and 
expel  it  through  a  clean  white  handkerchief,  you  will  see 
when  it  passes  the  fabric  that  it  makes  a  black  spot. 
Examine  this  black  matter  under  a  microscope  of  five 
hundred  diameters,  and  you  will  see  the  crystals  of 
nicotine,  the  oil  globules  and  the  acid.  These  enter 
the  mouth  with  the  smoke,  and  some  of  it  is  absorbed 
directly,  and  other  portions  of  it  after  a  time,  and  so 
they  enter  the  circulating  system. 

"  The  manner  in  which  tobacco   is   used   is  not   in 


PHYSICAL    TRAINING.  21 

harmony  with  any  of  the  laws  of  our  being,  or  our 
health.  Chewing,  and  then  expectorating,  is  contrary 
to  the  use  designed  in  the  making  of  our  tongue, 
teeth,  lips  and  palate.  It  was  never  intended  that  we 
should  chew  substances  and  expectorate  them.  Deglu- 
tition was  designed  to  follow  chewing,  but  to  swallow 
tobacco  is  dangerous.  Man  is  the  only  spitting  ani- 
mal known  except  the  cat,  and  it  does  not  spit  until  it 
is  mad.  Smoking,  develops  the  chemical  principles  of 
tobacco,  all  of  which  are  rank  poisons  and  extremely 
dangerous.  In  smoking,  the  heat  passes  down  too 
rapidly  and  causes  changes  which  cannot  be  met  by 
any  anti-poisons.  It  turns  the  mouth,  out  of  which 
ought  to  come  blessings,  into  a  chemical  shop,  where 
vile  things  are  compounded. 

"  The  physiological  effects  of  tobacco  are  destruc- 
tive of  health  and  life.  In  chewing  tobacco,  the  sali- 
vary glands  are  stimulated  to  undue  activity.  In 
health,  these  glands  secrete  an  average  of  three  pounds 
every  twenty-four  hours  ;  when  one  is  chewing  tobacco 
he  secretes  from  eleven  to  thirteen  pounds  every 
twenty-four  hours.  You  can  calculate  how  long  it 
would  take  a  man  to  spit  himself  away." 

A  man  who  expectorates  that  filthy  tobacco  juice 
must  not  expect  to  rate  among  the  cultured  and 
refined. 

"  In  chewing  tobacco  the  glands  become  enlarged; 
the  microscope  shows  the  substance  congested, 
hardened  and  thickened,  and  the  orifices  hardened 
and  enlarged  by  such  constant  stimulation. 

"  Give    an    expert    microscopist    a  section    of  the 


22  PHYSICAL    TRAINING 

parotid  gland,  and  he  will  tell  you  whether  that  person 
was  a  tobacco  chewer  or  not.  Chewing,  brings  some 
of  the  poisons  into  the  system  by  the  absorbing  ves- 
sels of  the  mouth  and  throat.  These  injuriously 
affect  both  the  circulating  and  nervous  system.  • 

"  A  cigar,  wet,  and  laid  on  the  stomach  of  a  child, 
will  produce  sickness,  for  the  skin  absorbs  the  poison 
of  the  tobacco.  In  smoking,  the  three  poisons  alluded 
to  are  developed.  In  an  old  pipe,  used  three  months, 
the  residue  in  the  bowl  is  a  compound  of  all  these 
active  poisons. 

"  In  Ohio,  a  little  girl  fell  against  the  stove  and 
burned  her  lip.  The  burn  did  not  heal  so  rapidly  as 
her  grandmother  thought  desirable,  so  the  grand- 
mother,— a  great  smoker — called  the  little  granddaugh- 
ter to  her,  and,  running  her  finger  around  in  the  bowl 
of  the  pipe,  took  the  black  tobacco  juice  and  rubbed 
on  the  little  girl's  sore  lip.  In  a  few  minutes  the  child 
was  in  violent  convulsions,  and  in  twelve  hours  died. 
The  old  pipe  killed  her. 

"  Tobacco  also  affects  the  heart.  It  causes  par- 
alysis and  intermittence  of  pulse  beats.  A  doctor  in 
New  Hampshire  was  consulted  by  the  mother  of  a 
girl  four  years  old,  who  was  affected  with  a  severe 
eruption  on  the  face.  The  mother  was  anxious,  from 
having  heard  stories  of  its  effiicacy  in  other  cases,  to 
make  an  application  of  tobacco.  The  physician, 
however,  advised  the  contrary  and  left,  to  visit  a  sick 
neighbor.  While  prescribing  for  the  latter,  he  was 
called  back  in  haste  to  the  child,  whom  he  found 
senseless  and  motionless  on  the  floor.  The  mother 


PHYSICAL    TRAINING.  23 

informed  him  that,  being  still  persuaded  that  tobacco 
would  be  beneficial,  she  had,  after  he  retired,  taken 
some  from  the  bowl  of  a  pipe  and  rubbed  it  on  the 
child's  face.  The  child  set  out  to  walk  across  the 
room  immediately  after  the  application,  but  had  not 
gone  half  way  before  she  fell  in  the  condition  in  which 
he  found  her.  The  physician  worked  an  hour,  resort- 
ing to  various  means  for  resuscitating  the  child,  the 
pulse  occasionally  reviving  and  then  dying  away 
agaiiT,  until  finally  animation  was  restored.  For  years 
afterward  the  child  was  subject  to  alarming  nervous 
symptoms,  and  is  now  puny  and  feeble.  Her  consti- 
tution previous  to  the  experiment  was  good,  but  the 
shock  upon  the  nervous  system  was  so  severe  thaf  she 
never  recovered,  and  probably  never  will. 

"  Now  a  word  as  to  the  effect  of  tobacco  on  the 
brain  worker.  Men  cannot  be  as  good  students  who 
use  tobacco  as  those  who  abstain.  In  the  Medical 
College  of  Indiana  for  1883  and  1884,  the  students 
who  wholly  abstained  from  tobacco  stood,  in  final  ex- 
amination, at  87. 33,  while  those  who  smoked,  or  chewed 
and  smoked,  stood  at  80.14.  Dr.  Dio  Lewis  made  the 
statement  that  '  not  a  man  addicted  to  the  use  of 
tobacco  has  taken  the  honors  in  Harvard  College  for 
the  past  fifty  years,  though  five  out  of  every  six  stu- 
dents use  the  weed.' 

"  Many  years  ago,  the  Council  of  Berne,  in  Switzer- 
land, recognized  the  principle  that  'tobacco  is  a  deadly 
foe  to  mind  development,'  and  they  at  once  issued  an 
edict  prohibiting  the  use  of  tobacco  to  youths  under 
fifteen  years  of  age. 


24  PHYSICAL    TRAINING. 

"  The  French  Minister  of  Public  Instruction,  after 
classifying  the  pupils  into  smokers  and  non-smokers, 
finding  the  latter  to  be  the  better  students,  contem- 
plated the  prohibition  of  the  use  of  tobacco  in  all  the 
colleges  of  France." 

We  anticipate  the  question  in  reference  to  the  harm- 
less (?)  cigarette.  If  you  have  any  pride  at  all  in 
regard  to  the  body;  if  you  wish  to  retain  the  home  of 
the  soul  as  a  fit  dwelling  place  thereof;  if  you  have 
any  ambition,  any  of  you  young  men,  to  become  ath- 
letes, listen  to  the  words  of  Mr.  J.  M.  Laflin,  a  New 
York  athlete,  when  interviewed  by  a  New  York  Sun 
reporter,  touching  the  subject.  He  replied:  "There 
is  no  engine  of  destruction  known  to  humanity  to-day 
doing  more  damage  than  the  popular  cigarette." 

We  have  no  doubt  that  there  may  be  those  who 
claim  to  have  used  tobacco,  in  some  form  or  other, 
many  years,  and  have  not  experienced  any  serious 
results.  We  know  of  a  man  who  lived  to  be  over  one 
hundred  years  old,  and  had  used  it  all  his  life,  and  that 
to  excess.  He  lived,  but  he  transmitted  the  poison  to 
his  entire  family  of  children,  all  of  whom  died  at  an 
early  age.  We  might  say,  "Poor  man!  we  pity  your 
weakness;'1  but  we  extend  our  sympathy  in  another 
direction  and  say,  "Poor  wife!  we  admire  your 
strength" 

It  is  wonderful  how  much  this  system  of  ours  will 
endure  before  it  yields  to  the  inevitable.  Let  no 
young  man  take  the  example,  just  given,  as  a  criterion. 

It  should  be  reason  enough  for  abandoning  the  use 
of  tobacco  that  it  produces  such  a  foul  breath  and 


PHVSICAL    TRAINING.  25 

such  filthy  habits.  Can  we  find  nothing  in  the  Script- 
ures concerning  it?  Yes,  and  he  who  uses  the  weed, 
especially  to  excess,  may  take  consolation  therefrom: 
"  Let  him  that  is  filthy  be  filthy  still." 

The  odor  of  the  tobacco  user's  breath  is  abomi- 
nable. Charles  Lamb,  in  writing  his  "  Farewell  to 
Tobacco,"  gives  us  the  following: 

"  Stinking'st  of  the  stinking  kind, 
Filth  of  th'  mouth  and  fog  of  th'  mind; 
Africa  that  boasts  her  foyson 
Breeds  no  such  prodigious  poison." 

An  expert  will  tell  by  the  breath  the  character  of 
the  materials  passed  down  the  throat  or  in  the  mouth. 
There  is  an  alcohol  breath,  a  beer  breath,  a  wine 
breath,  an  opium  breath,  an  onion  and  garlic  breath, 
and  a  tobacco  breath.  But  the  breath  of  onions  and 
garlic  is  the  ambrosia  of  the  night-blooming  cereus,  or 
the  balm  of  a  thousand  flowers,  or  the  spicy  odors  of 
Ceylon's  isle,  when  compared  with  the  tobacco  user's 
breath. 

There  was  an  old  colored  woman  with  whom  some 
one  expostulated  concerning  her  offensive  breath,  say- 
ing: ''  Mammy,  your  breath  will  disgust  and  frighten 
away  the  angels."  She  happened  to  have  the  best  of 
it,  however,  for  she  quickly  parried  the  blow  by  the 
reply:  "  Bless  you,  honey,  I  specs  to  leave  dis  bref 
behind  when  I  goes  to  de  angels." 

Of  all  the  men  who  need  reforming,  we  would  espe- 
cially recommend  for  worthy  consideration  and  for 
the  prayers  of  a  Christian  people,  our  ministers,  our 


26  PHYSICAL    TRAINING. 

D.D.s,  and  our  lecturers  on  temperance,  who,  in  the 
least  degree,  are  addicted  to  the  use  of  tobacco.  No 
man  who  is  a  moderate  smoker  has  the  right  to  preach 
against  moderate  drinking.  Any  man,  whatsoever  his 
station  in  life,  who  uses  tobacco,  forfeits  his  right  and 
weakens  his  power  to  raise  his  voice  against  tobacco's 
companion.  Alcohol  and  tobacco  are  twin  demons. 
Temperance  men,  you  cannot  cure  a  drunkard  while 
he  is  a  slave  to  his  pipe.  Leading  physicians  claim 
that  one  artificial  appetite  generates  another.  True, 
every  smoker  and  chewer  of  the  filthy  weed  is  not  a 
drinker  of  intoxicants,  but  instances  are  very  rare 
where  the  drunkard  is  not  a  slave  to  tobacco.  As 
Horace  Greeley  once  remarked:  "  Show  me  a  drunk- 
ard who  does  not  use  tobacco,  and  I  will  show  you  a 
white  blackbird."  But  little  good  can  a  minister  do 
in  preaching  a  gospel  of  purity  and  self-denial  while 
he  indulges  in  the  use  of  the  filth.  In  a  certain  theo- 
logical seminary  in  Chicago,  among  the  instructors, 
there  are  four  out  of  seven,  all  D.D.s,  who  use  tobacco. 
These  are  the  men  who  are  teaching  our  young  men, 
by  precept  and  example,  to  go  forth  and  proclaim  the 
sweet,  pure  truths  of_the  gospel.  Selah!  ! 

We  know  of  a  young  man  who  applied  to  this  sem- 
inary for  admission,  but,  on  learning  the  fact  just 
stated,  he  was  so  shocked  that  he  left  at  once  and  took 
the  course  at  another  seminary  in  the  same  city;  thus 
being  obliged  to  change  his  denominational  prefer- 
ence. For  our  part,  we  would  not  knowingly  listen  to 
an  expounder  of  the  teachings  of  Christ  when  those 
teachings  came  through  such  a  dirty  channel.  We 


PHYSICAL    TRAINING.  27 

would  prefer  to  worship  under  our  own  vine  and  fig- 
tree.  You  will  observe  that  we  adopt  the  motto  we 
wo  u  1  d  have  all  men  ad  o  pt ;  v  i  z. ,  Feel  not  the  public  pulse 
to  see  if  it  beats  in  unison  with  yours.  God  despises  a 
coward.  As  you  would  strike  straight  from  the 
shoulder,  physically,  so  you  should  strike  straight 
morally. 

After  lecturing  on  this  subject  in  a  certain  church 
in  Jowa,  the  pastor  stepped  forward,  when  the  follow- 
ing colloquy  took  place: 

"  Mr.  Warman,  I  am  pleased  to  have  you  express 
yourself  so  freely  and  so  forcibly  on  the  care  of  the 
body,  but  /would  not  dare  to  do  it." 

"  Have  we  not  spoken  the  truth?" 

"  Ay,  every  word  is  true  as  gospel." 

"  Then,  my  brother,  is  it  not  logical  to  conclude  that 
you  dare  not  speak  the  truth  ?" 

"  Ah,  but  my  bread  and  butter  would  be  at  stake." 

"  Then,  for  God's  sake,  and  for  humanity's  sake, 
take  the  bread  and  let  the  butter  go.  We  would 
rather  live  on  a  dry  crust  and  carry  about  with  us  the 
sweet  consciousness  of  being  true  to  our  convictions 
than  to  live  in  clover,  and  have  bread,  butter  and 
honey." 

It  is  not  our  desire  to  interfere  with  any  one's  lib- 
erty, only  to  draw  a  line  on  that  liberty.  His  lordship 
may,  at  his  own  home,  fill  the  house  from  cellar  to 
garret  with  fumes  of  the  weed,  and  no  one  object, 
unless  it  be  his  wife,  and  we  would  ask  her  if  she 
remembers  when,  in  years  agone,  she  said,  u  No,  sir, 
smoking  Is  not  objectionable;"  but  we  cannot  under- 


28  PHYSICAL   TRAINING. 

stand  how  men  can  be  so  selfish,  and  lack  so  much  of 
the  chivalric  spirit  for  the  fair  sex  that  they  will  put 
ladies  to  any  amount  of  discomfort,  and  thus  satisfy 
their  own  selfish  desires,  by  insisting  upon  the  liberty 
to  smoke  in  public  places.  We  rejoiced  to  read  upon 
a  street  car  in  Cincinnati  the  following  order:  "  Smok- 
ing is  prohibited  upon  any  part  of  any  car  of  the  Cin- 
cinnati street-car  lines." 

If  you  will  not  count  the  cost  as  regards  health  and 
morals,  then  give  a  moment's  consideration  to  the  sub- 
ject financially,  and  see  what  an  expensive  luxury  it  is. 

Three  5  -cent  cigars  daily  for  five  years,  with  6  per 
cent,  compound  interest  semi-annually,  amounts  to 


Three  5-cent  cigars  daily  for  fifty  years,  with  6  per 
cent,  compound  interest,  semi-annually,  amounts  to 
$16,236.37.  When  a  man,  at  the  age  of  seventy,  has 
saved  the  snug  little  sum  of  $16,000,  and  it  is  his  mis- 
fortune to  lose  it  by  fire,  -how  he  mourns;  but  what  of 
the  thousands  of  men  around  us  who,  from  twenty  to 
seventy,  have  deliberately  sat  down  and  enjoyed  seeing 
the  smoke  of  their  $16,000.  True,  it  was  only  a  nickel 
or  a  dime  at  a  time.  These  are  facts  —  "  stubborn 
facts,"  and  figures  never  lie  —  except  in  election 
returns. 

The  burning  of  the  filthy  weed  is  but  a  small  item 
when  compared  with  the  destruction  of  mind,  body 
and  morals.  In  your  school-rooms,  in  your  churches, 
in  your  offices,  in  your  shops,  in  your  public  halls,  in 
your  hotels,  in  your  theological  seminaries,  ay,  in 
your  pastor's  study,  we  would  have  you  hang  up,  in 


PHYSICAL    TRAINING.  29 

the  most  conspicuous  place  and  made  in  the  most 
attractive  manner,  the  motto  found  in  first  Corinthians, 
third  chapter  and  seventeenth  verse. 

Here  is  missionary  work  for  the  good  sisters.  They 
need  not  go  to  foreign  lands;  in  many  cases  they  need 
not  go  from  the  shelter  of  their  own  homes. 

We  fear  you  will  begin  to  think  you  are  listening  to 
a  dissertation  on  tobacco,  instead  of  physical  training, 
but,  considering  the  care  of  the  body,  we  attack  it 
because  it  is  such  a  powerful  enemy.  Then  let  us 
entreat  you,  as  you  value  your  soul,  your  body,  your 
influence  and  the  world's  happiness,  abandon  the  habit 
if  formed,  and  if  not,  avoid  it;  live  and  die  with  a 
clean  mouth,  a  sweet  breath,  a  steady  nerve,  and  a 
clear  conscience. 

We  trust  we  have  mentioned  sufficient  results  arising 
from  the  use  of  this  poisonous  weed  to  set  young  men 
and  young  women  to  thinking.  Young  women?  Yes, 
young  women.  We  can  point  you  to  scores  of  cases 
where  young  men  have  been  encouraged  in  smok- 
ing because  young  ladies  have  said  that  it  looked 
manly. 

We  cannot  imagine  how  a  young  lady  of  culture 
and  refinement,  or  of  any  delicacy  whatsoever,  can 
press  her  pure  lips  to  those  of  an  habitual  tobacco 
chewer.  She  may  possibly  summon  up  courage 
enough  to  do  it  before  marriage,  as  she  may  have  an 
object  in  view — hopes  to  reform  him;  but  after  mar- 
riage we  are  inclined  to  think  she  will  offer  her  cheek 
instead  of  her  lips,  and  in  some  cases  it  would  take  a 
pretty  strong  cheek  to  do  that.  'Twere  better  to 


30  PHYSICAL    TRAINING. 

///form  him  before  marriage  than  to  try  to  /rform  him 
after  marriage. 

The  effect  of  tobacco  upon  the  voice  is  also  very 
injurious.  It  destroys  the  higher  and  purer  tones. 
Our  tenor  singers  are  fast  disappearing  in  consequence 
thereof. 

One  word  more  and  we  will  leave  the  subject,  strong 
as  it  is.  There  is  scarcely  anything  from  which  we 
may  not  realize  some  good;  so  with  tobacco.  If  any 
one  is  preparing  to  go  as  a  missionary  among  the  Can- 
nibals, let  him  console  himself,  if  he  is  an  habitue 
of  tobacco,  that  he  will  be  perfectly  safe  with  them, 
for  they  will  not  eat  a  man  whose  system  is  saturated 
with  the  vile  stuff.  They  show  good  taste.  And  yet, 
we  are  brought  to  a  halt,  for  this  pernicious  habit  may 
not  save  one,  after  all,  for  they  probably  do  their 
carving  before  they  eat,  and  this  would  be  too  late  to 
do  one  any  good.  We  have  met  men,  however,  who, 
we  think,  would  be  perfectly  safe,  unless  the  Cannibal 
were  exceedingly  lively,  for  the  acute  olfactory  of  the 
latter  would  give  him  warning  as  to  the  kind  of  animal 
he  was  approaching. 

We  suppose  that  a  first-class  Cannibal,  coming  from 
one  of  the  first-class  families,  would  prefer  to  smoke 
his  own  meat. 

Let  us  impress  upon  you,  whatever  may  be  the  sin 
you  are  committing  against  your  body,  this  thought: 
Do  not  Jo  that  which  \ou  kinm.'  to  be  hurtful,  thinking  that 
you  may  escape  t/ie  penalty.  Nature  is  unrelenting,  aiul 
lliere  is  no  vicarious  atonement  for  sins  against  her. 
Nature  sets  her  mark  of  disapproval  on  all  who  dis- 
obey her. 


PHYSICAL    TRAINING.  3! 

We  would  establish  one  law — whether  of  the  body 
or  of  the  mind,  whether  it  is  in  the  form  of  pleasure 
or  of  physical  exercise;  /.  e.,  it  should  be  encouraged 
or  discouraged  according  as  its  effects  are  beneficial 
or  otherwise  to  the  health  and  to  the  morals. 

TO    SECURE    LONGEVITY. 

Alternate  mental  effort  with  some  pleasant  physical 
pastime.  There  is  no  one  in  any  occupation  who  can- 
not find  an  opportunity,  between  the  hours  of  rising 
and  retiring,  for  at  least  a  few  moments  exercise. 
When  the  brain  is  overtaxed,  do  something  to  draw 
the  blood  to  other  portions  of  the  body.  There  is 
nothing  gained  by  too  steady  mental  application,  for 
the  mind  needs  rest,  and  nature  demands  it;  and  un- 
less one  yields  to  the  demand,  he  will  lose  time  in 
trying  to  collect  and  concentrate  his  thoughts.  A 
change  in  the  line  of  thought  is  also  essential,  for  end- 
less monotony  will  wear  the  fiber  of  any  mind.  The 
human  body  is  like  an  engine;  it  will  suffer  a  great 
amount  of  wear  and  tear  with  but  little  care,  but  with 
proper  care  the  body  may  be  so  strengthened  and  the 
mind  so  disciplined,  that  we  may  live  to  the  time 
allotted  to  man,  "threescore  and  ten,  and  if  by  rea- 
son of  strength  they  be  fourscore  years,"  etc.,  thereby 
admitting  they  may  be  fourscore,  if,  by  reason  of 
strength.  Such  we  believe  to  be  the  purpose  of  the 
All-wise  concerning  every  healthful  child.  How  im- 
portant, then,  that  parents  and  teachers  see  to  the 
proper  physical  training  of  the  children,  that  they 
may  all  reach  to  that  good  old  age.  Many  a  man 


32  PHYSICAL    TRAINING. 

lives  out  his  days  before  he  has  time  to  fulfill  the 
promise  of  his  youth.  According  to  the  rules  of  the 
late  Professor  Faraday,  the  natural  age  of  man  should 
be  one  hundred  years.  The  duration  of  life,  both  in 
man  and  animal,  he  believed  to  be  measured  by  his 
time  of  growth,  its  natural  termination  being  at  five 
times  that  age,  or  five  removes  from  that  point.  Man, 
being  twenty  years  in  growing,  lives  five  times  twenty, 
or  one  hundred  years.  He  also  divides  life  into  two 
equal  halves,  growth  and  decline;  and  these  two  into 
infancy,  youth,  virility  and  age;  infancy  extending  to 
the  twentieth  year;  youth,  to  the  fiftieth,  because  it  is 
the  period  the  tissues  become  firm;  virility,  from  fifty 
to  seventy-five,  during  which  the  organism  remains 
complete,  and  at  seventy-five  old  age  commences. 

Another  eminent  scientist,  Dr.  Farr,  also  says  that 
the  natural  lifetime  of  a  man  is  a  century,  which  is  the 
length  of  time  the  body  will  live  under  the  nost  favor- 
able conditions.  Dr.  Farr  has  divided  life  as  follows: 
boyhood,  ten  to  fifteen  years;  youth,  fifteen  to  twenty- 
five  years;  manhood,  twenty-five  to  fifty-five;  maturity, 
fifty-five  to  seventy-five  ;  ripeness,  seventy-five  to 
eighty-five;  and  old  age,  eighty-five  and  upward. 

There  seems  to  be  considerable  doubt,  however,  as 
to  whether  the  age  of  one  hundred  is  at  all  near  the 
limit  to  which  people  may  and  frequently  do  live.  On 
this  point  Prof.  J.  R.  Buchanan  writes  as  follows,  in  the 
Journal  of  Man: 

"  The  attainable  limits  of  human  longevity  are  gen- 
erally underrated  by  the  medical  profession,  and  by 
public  opinion.  Instead  of  the  Scriptural  limit  of 


PHYSICAL    TRAINING.  33 

threescore  and  ten,  I  would  estimate  twice  that 
amount,  or  one  hundred  and  forty  years,  as  the  ideal 
age  of  healthy  longevity,  when  mankind  shall  have 
been  bred  and  trained  with  the  same  wise  knowledge 
that  has  been  expended  on  horses  and  cattle. 

"The  estimate  of  one  hundred  and  forty  years  as  a 
practical  longevity  for  the  nobler  generation  is  sus- 
tained by  the  number  of  that  age  (fourteen  if  I  recol- 
lect rightly)  found  in  Italy  by  a  census  under  one  of 
the  later  Roman  emperors;  but,  for  the  race  now  on 
the  globe,  a  more  applicable  estimate  is  that  of  the 
European  scientist,  that  the  normal  longevity  of  an 
animal  is  five  times  its  period  of  growth.  Man's 
growth,  however,  is  not  limited  to  twenty  ;  and  if  we 
extend  the  period  of  maturity  to  twenty-eight,  the 
same  rule  would  give  one  hundred  and  forty  as  an 
age  for  the  best  specimens  of  humanity,  and  as  this 
has  been  done  in  some  cases,  its  general  possibility,  in 
improved  conditions,  is  thus  demonstrated." 

Prof.  Buchanan  then  gives  a  number  of  instances  of 
persons  now  living  who  have  nearly  attained  the  age 
of  one  hundred  and  forty.  Even  if  we  do  live  to  be  one 
hundred  and  forty,  we  can  consider  that  we  have  been 
cut  off  in  the  flower  of  our  youth  when  compared  with 
Methuselah  and  some  others  of  his  day. 

Many  of  the  pupils  and  friends  of  the  writer  will 
recall  what  he  has  so  often  said  to  them  concerning 
his  belief  as  to  his  own  future;  /.  e.,  that  he  fully  ex- 
pects to  live  to  be  one  hundred  years  old,  and  further- 
more, he  does  not  intend  to  be  in  any  one's  way. 

Such,  friends,  is  our  earnest  belief;  for  we  think  if 
3 


34  PHYSICAL    TRAINING. 

by  reason  of  strength  it  may  be  fourscore  years,  then 
by  reason  of  more  strength  and  proper  care  it  may 
be  extended  to  five  score. 

"What  we  sow,  we  shall  reap."  It  is  a  very  bad 
theory  to  teach  young  men  that  they  must  of  necessity 
sow  wild  oats;  but  rather  teach  them  that  if  they  do, 
they  must  of  necessity  reap  such  a  harvest. 

Is  there  no  need  of  any  one  being  ill?  No,  not  if 
he  comes  into  the  world  a  healthful  child.  He  should 
pass  through  youth,  manhood  and  old  age,  and  not 
know  an  ache  or  a  pain,  unless  the  result  of  accident, 
or  of  extreme  exposure,  as  was  the  case  with  many  of 
us  in  the  army.  When  he  does  go  to  the  beautiful 
beyond,  the  house  in  which  he  has  lived  so  long — 
having  fully  served  its  purpose — crumbles  to  dust,  and 
the  spirit  takes  its  flight. 

Is  the  writer  never  ill  ?  He  has  been  in  years 
agone,  but  never  expects  to  be  again.  'T  were  better 
to  say  he  never  u<ill  be.  All  illness  is  a  violation  of 
some  law  of  nature.  For  every  violation  of  an  ethical 
law  you  must  pay  a  penalty  ;  so  with  every  violation 
of  the  physical  law  you  must  yield  to  nature's  unre- 
lenting demands.  Every  ache  or  pain  we  have  ever 
had  has  been  traceable  to  some  carelessness  on  our 
part,  or  unavoidable  exposure. 

We  should  be  like  the  smooth  rock  upon  the  prairie; 
the  winds  may  blow  and  lodge  seed  thereon,  but  if 
there  is  no  soil  it  cannot  take  root;  and  so  should  it 
be  with  us.  A  germ  of  disease  may  be  floating  in  the 
air,  and  it  lodges  upon  a  dglicate  and  sensitive  throat; 
it  finds  congenial  soil,  takes  root  and  develops,  and 


PHYSICAL    TRAINING.  35 

the  doctor  calls  it  diphtheria.  Keep  the  body  perfect 
by  obeying  nature's  laws,  and  you  can  stand  up  in  the 
midst  of  these  floating  germs  and  say,  "I  defy  you  to 
do  me  harm,  for  I  have  no  congenial  soil  for  your 
lodgment  and  development."  Ah,  but  some  one  may 
raise  the  question,  "  Do  you  not  think  illness  is 
providential  ?" 

No,  a  thousand  times,  no;  we  have  no  doubt  that  it 
greatly  displeases  the  Almighty  when  he  beholds  the 
weakness  and  folly  of  His  children.  He  may  suffer  it, 
but  we  most  emphatically  say  \ve  do  not  believe  that 
He  7<v///j  it.  Were  it  so,  it  would  be  an  open  rebellion 
against  Him  to  take  medicine  for  restoration,  and 
every  physician  would  be  an  enemy  to  His  divine 
will. 

Not  long  since,  as  we  passed  out  of  church  on  a 
Sabbath  evening,  our  attention  was  drawn  to  an  object 
which  disgraced  the  title  of  man.  He  was  one  of  the 
leaders,  a  pillar  in  the  church — a  rotten  pillar,  for  he 
had  so  defiled  the  temple  of  God  that  his  whole  sys- 
tem was  warped.  We  could  scent  the  animal  fifteen 
or  twenty  feet  away.  Think  of  that  man  in  his  home, 
or  rather,  think  of  his  wife  and  children  when  shut  up 
with  that  thing,  and  obliged  to  inhale  the  impure  air 
caused  by  the  poisoned  emanations  from  his  foul  body. 
Suppose  that  man  were  taken  ill.  He  calls  himself  a 
Christian,  in  consequence  of  which  he  would  arrive  at 
the  usual  conclusion,  and  consider  his  illness  one  of 
the  dispensations  of  Providence,  and  he  would  bow 
submissively  to  the  "will  of  God."  (???)  Shame  on 
such  a  man  for  such  blasphemy!  His  degraded  con- 


36  PHYSICAL    TRAINING. 

dition  was  brought  about  by  his  own  hand.  He 
should  also  have  a  care  not  to  heap  too  much  of  his 
guilt,  even  upon  the  devil.  Our  sympathy  is  some- 
times aroused  for  His  Satanic  Majesty,  as  he  often 
has  to  father  much  that  does  not  belong  to  him. 

Some  years  since,  Henry  Ward  Beecher  was  called 
upon  to  visit  a  family,  all  of  whom  were  ill.  The  good 
sister  said:  "Brother  Beecher,  I  suppose  it  is  the  will 
of  Him  who  knoweth  best."  Scarcely  were  the 
words  uttered  ere  she  met  with  the  just  reproof  from 
her  pastor,  "It's  no  such  thing;  it's  that  stinking 
cabbage  in  your  cellar." 

DEGENERACY    OF    MAN. 

Let  us  call  your  attention  for  a  moment  to  man  as 
he  came  from  the  hand  of  God.  The  late  Hon.  Hor- 
ace Mann,  in  his  dedicatory  address  as  President  of 
Antioch  College,  as  far  back  as  1853,  gave  utterance 
to  these  memorable  words:  "  I  hold  it  to  be  morally 
impossible  for  God  to  have  created  in  the  beginning 
such  men  and  women  as  we  find  the  human  race  in 
their  physical  condition  now  to  be. 

"  Examine  the  book  of  Genesis  which  contains  the 
earliest  annals  of  human  history.  With  childlike 
simplicity  this  book  describes  the  infancy  of  mankind. 
I'nlike  modern  histories,  it  details  the  minutest  cir- 
cumstances of  social  and  religious  life;  indeed  it  is 
rather  a  series  of  biographies  than  a  history.  The 
false  delicacy  of  modern  times  did  not  forbid  the  men- 
tion of  whatever  was  done  or  suffered,  and  yet  over 
all  that  expanse  of  time,  for  more  than  a  third  part  of 


PHYSICAL    TRAINING.  37 

the  duration  of  the  human  race,  not  a  single  instance 
is  recorded  of  a  child  born  blind,  or  deaf,  or  dumb,  or 
idiotic.  During  the  whole  period  not  a  single  case  of 
a  natural  death  in  infancy,  or  childhood,  or  early  man- 
hood, or  even  in  middle  manhood,  is  to  be  found  ; 
not  one  man  or  woman  died  of  disease.  The  simple 
record  is,  "And  he  died,"  or  "He  died  in  a  good  old 
age,  and  full  of  years,"  or  "He  was  old  and  full  of 
days."  No  epidemic  or  even  endemic  disease  pre- 
vailed, showing  that  they  died  the  natural  death  of 
healthy  men,  and  not  the  unnatural  death  of  distem- 
pered ones. 

"  Through  all  this  time  (except  in  the  single  case  of 
Jacob  in  his  old  age,  and  then  only  for  a  day  or  two 
before  his  death),  it  does  not  appear  that  any  man  was 
ill,  or  that  any  old  lady  or  young  lady  ever  fainted. 
Bodily  pain  from  disease  is  nowhere  mentioned.  No 
cholera  infantum,  scarlatina,  measles,  small-pox,  not 
even  a  toothache.  So  extraordinary  a  thing  was  it  for 
a  son  to  die  before  his  father,  that  an  instance  of  it  is 
deemed  worthy  of  special  notice,  and  this  first  case  of 
the  reversal  of  nature's  law  was  two  thousand  years 
after  the  creation  of  Adam.  See  how  this  reversal  of 
nature's  law  has  for  us  become  the  law:  for  how  rare  it 
is  now  for  all  the  children  of  the  family  to  survive  the 
parents.  Rachel  died  at  the  birth  of  Benjamin,  but 
this  is  the  only  case  of  puerperal  death  mentioned  in 
the  first  twenty-four  hundred  years  of  sacred  history, 
and  even  this  happened  during  the  fatigues  of  a  patri- 
archal journey,  when  passengers  were  not  wafted 
along  in  rail-ear  or  steamboat. 


38  PHYSICAL    TRAINING. 

"  Do  you  think  that  Adam  had  tuberculous  lungs  ? 
Was  Eve  flat-chested,  or  did  she  cultivate  the  serpen- 
tine line  of  grace  in  a  curved  spine  ?  Did  Nimrod 
get  up  in  the  morning  with  a  furred  tongue,  or  was  he 
tormented  with  dyspepsia  ?  Had  Esau  the  gout  or 
hepatitis  ?  Imagine  how  the  tough  old  patriarchs 
would  have  looked  if  asked  to  subscribe  for  an  asylum 
for  lunatics,  or  an  eye  and  ear  infirmary,  or  a  school 
for  idiots  and  deaf-mutes.  What  would  their  eagle 
vision  and  swift  footedness  have  said  to  the  establish- 
ment of  a  blind-asylum,  or  an  orthopedic  establish- 
ment ?  Did  they  suffer  any  of  these  revenges  of 
nature  against  false  civilization  ?  No.  Man  came 
from  the  hand  of  God  so  perfect  in  his  bodily  organs, 
so  defiant  of  cold  and  heat,  of  drouth  and  humidity, 
so  surcharged  with  vital  force,  that  it  took  more  than 
two  thousand  years  of  the  combined  abominations  of 
appetite  and  ignorance;  it  took  successive  ages  of  out- 
rageous excess  and  debauchery,  to  drain  off  his  elec- 
tric energies  and  make  him  even  accessible  to  disease; 
and  then  it  took  ages  more  to  breed  all  these  vile  dis- 
tempers which  now  nestle  like  vermin  in  every  organ 
and  fiber  of  our  bodies. 

"During  all  this  time,  however,  the  fatal  causes  were 
at  work  which  wore  away  and  finally  exhausted  the 
glorious  and  abounding  vigor  of  the  pristine  race. 

"After  the  exodus,  excesses  rapidly  developed  into 
diseases.  First, came  cutaneous  distempers — leprosy, 
boils,  elephantiasis,  etc., — the  common  effort  of  nature 
to  throw  visceral  impurities  to  the  surface.  As  early 
as  King  Asa,  that  right  royal  malady,  the  gout,  had 


PHYSICAL    TRAINING.  39 

been  invented.  Then  came  consumptions  and  the 
burning  ague  and  disorders  of  the  visceral  organs  and 
pestilences — or,  as  the  Bible  expresses  it,  '  Great 
plagues  and  of  long  continuance,  and  sore  sicknesses 
and  of  long  continuance,'  until,  in  the  time  of  Christ, 
we  see  how  disorders  of  all  kinds,  had  become  the 
common  lot  of  mankind  by  the  crowds  that  flocked  to 
him  to  be  healed  ;  and  so  frightfully  and  so  disgrace- 
fully numerous  have  diseases  now  become  that,  if  we 
were  to  write  down  their  names  in  the  smallest  legible 
hand  on  the  smallest  bits  of  paper,  there  would  not  be 
room  enough  on  the  human  body  to  paste  the  labels." 

Let  us  start,  as  it  were,  in  a  new  life,  with  a  deter- 
mination to  fight  those  maladies  that  have  settled 
upon  us;  let  us  obey  the  laws  of  health  in  every  way 
that  our  reason  may  dictate;  let  us  have,  at  all  times, 
a  plentiful  supply  of  that  which  is  so  plentifully  given, 
fresh  air,  even  in  the  coldest  weather.  A  person  may 
live  for  days  without  food,  but  to  deprive  him  of  air, 
even  for  a  few  moments,  would  be  to  deprive  him  of 
life  itself.  Breathe  deeply.  Very  few  people  do  this 
as  much  as  they  should. 

As  to  the  matter  of  clothing,  dieting  and  bathing, 
there  can  be  no  specific  rules  laid  down  to  meet  in- 
dividual cases,  as  the  same  regime  cannot  well  be  pro- 
vided for  every  one.  Each  one  should  be  his  own 
physician.  Read,  observe,  think,  and  then  wisely  act. 

We  will,  however,  give  a  few  of  the 

(iEXKRAI,    RLII.KS    OF    HEALTH. 

Fresh  air,  cleanliness,  wholesome  food,  exercise  and 


40  PHYSICAL    TRAINING. 

sleep  are  necessary  for  building  a  healthy  body.  If 
"cleanliness  is  next  to  godliness,"  good  air  is  only 
second  in  importance  to  wholesome  and  sufficient 
food.  There  is  an  analogy  between  the  rain  descend- 
ing on  the  parched  earth,  giving  life  to  the  fruits  and 
flowers;  and  the  blood  coursing  through  the  veins, 
renewing  the  wasted  tissues  of  the  body.  The  rain 
dissolves  the  chemical  compounds  in  the  earth,  and 
shapes  them  to  be  absorbed  by  the  rootlets  of  the 
growing  plants,  In  like  manner  the  blood  carries 
nutrition  to  the  body,  and  in  itself  furnishes  food  and 
deposits  it  particle  by  particle,  thus  building  up  the 
muscles,  the  teeth,  the  hair,  the  finger  nails — in  fact, 
every  part  of  the  human  frame.  The  food  must  be 
ample  and  wholesome,  to  be  readily  transformed  by 
the  digestive  apparatus  into  blood.  The  supply  must 
be  ample,  and  the  quality  pure  and  untainted.  This 
material,  from  which  only  blood  and  bone  is  made, 
is  conveyed  to  the  heart,  from  there  to  the  lungs,  then 
into  the  heart  again,  and  then  through  the  arteries  to 
the  rootlets  or  capillaries,  where  it  is  used  in  building 
up  the  body.  The  passages  of  the  blood  through  the 
heart  and  lungs  is  one  of  the  wonders  of  the  human 
organism.  Good  food  makes  good  blood,  but  in  a 
single  circuit  of  the  body,thousands  of  little  pores  are 
depositing  into  this  pure  stream  of  life,  poisonous  mat- 
ter, dead  particles  from  the  system.  This  blood  goes 
into  the  heart,  thus  charged.  The  heart  then  semis  it 
into  the  lungs,  and  here  is  the  great  filtercr.  The 
lungs  expose  the  dark  colored  blood  to  the  action  of 
oxygen  from  the  air;  the  carbonic-acid  gas,  which 


PHYSICAL    TRAINING.  4! 

is  largely  the  air  formed  from  decayed  animal  tissue, 
takes  the  place  of  oxygen  in  the  lungs,  and  is  thrown 
out  by  respiration.  The  purified  blood  returns  to  the 
heart  a  brilliant  red,  and  starts  on  a  fresh  circuit  to 
replace  the  dying  tissues.  How  quickly  the  blood 
would  clog  the  circulation  and  the  heart  cease  to  beat 
if  the  oxygen  of  the  air  failed  to  reach  the  lungs. 
The  carbonic-acid  gas  (and  other  impurities  exhaled 
from  the  lungs)  is  a  poison.  The  air  absorbs  and 
dilutes  this  poison. 

If  for  any  reason  the  same  air  had  to  be  taken  into 
the  lungs  several  times,  death  would  ensue;  the  lungs 
would  labor  in  vain  to  find  the  oxygen  needed  to 
renew  the  blood. 

The  assertion  that  every  seven  years  the  human 
body  will  have  changed;  that,  particle  by  particle,  the 
old  will  die  and  be  replaced  by  new,  is  a  form  of  the 
statement  of  the  well-known  truth  that  the  exhalations 
of  the  body  are  continually  depleting  the  system  and 
as  continuously  is  new  matter  substituted.  This  ac- 
tion is  external  as  well  as  internal. 

We  have  followed  the  blood  in  its  circuit,  and  fo'und 
it  charged  with  impurities.  We  shall  find  by  a  micro- 
scopic examination  that  the  million  of  pores  in  the 
skin  are  at  work  discharging  the  impurities  from  the 
body.  These  impurities  largely  pass  into  the  air,  to 
be  taken  into  the  lungs  if  the  air  is  confined  and 
breathed  again.  If,  by  the  stoppage  of  the  pores  of 
the  skin,  this  discharge  of  impurities  is  prevented, 
serious  consequences  at  once  result. 


42  PHYSICAL    TRAINING. 

FRESH    AIR. 

A  dearth  of  fresh  air  is  of  as  great  moment  as  a 
dearth  of  fresh  water.  Air  twice  breathed  contains 
enough  carbonic-acid  gas  to  extinguish  a  light.  Con- 
sider the  fact  that  each  individual  should  have  two 
thousand  cubic  feet  of  fresh  air  every  hour,  and  you 
will  readily  perceive  the  necessity  of  perfect  venti- 
lation. During  the  night  sessions  of  schools  and 
entertainments,  it  is  even  more  difficult  to  receive  a 
sufficient  supply  of  oxygen;  for  every  burning  gas  jet 
consumes  as  much  oxygen  as  sixteen  people. 

On  the  3d  of  February,  1857,  the  late  Henry  Ward 
Beecher,  addressing  an  assemblage  of  New  YTork  med- 
ical students,  gave  utterance  to  the  following:  "The 
principal  use  which  men  seem  to  put  air  to  is  to 
destroy  it.  They- go  into  their  homes  and  shut  out 
the  exterior  air,  and  burn  by  stoves  that  which  is 
inside,  and  poison  it  by  breathing,  and  then,  when  it 
is  "utterly  destructive,  go  on  breathing  it  and  sucking 
it  in  as  if  it  were  a  confection  or  a  luxury.  Is  there 
anybody  that  teaches  men  what  air  is  when  applied  to 
travel  in  steamboats?  It  is  enough  to  set  one  to  retch- 
ing just  to  remember  the  cabin.  Is  there  nobody  to 
teach  the  community  the  benefit  of  air  in  railroad  cars, 
in  churches,  in  lecture  halls,  in  places  of  crowded 
assemblies?  We  should  scorn,  with  ineffable  scorn, 
to  sit  down  at  a  plate  where  a  man  had  just  eaten  his 
meal,  and  take  the  fork  or  spoon  that  had  just  been 
in  his  mouth  and  put  it  in  ours;  but  we  will  sit  down 
and  breathe  the  air  that  he  has  breathed,  and  that  his 
wife  has  breathed,  and  that  his  children  have  breathed, 


PHYSICAL    TRAINING.  43 

and  that  the  servants  have  breathed,  and  that  forty 
others  have  breathed,  and  think  it  just  as  good  for  our 
breathing,  and  will  breathe  it  over  and  over  again  as 
if  it  were  a  precious  morsel.  There  seems  to  be  no 
power  to  impress  men  that  God  made  pure  air  tor 
promoting  health,  and  that  impure  air  produces  the 
crime  of  sickness,  for  I  think  that  sickness  is  a  sin." 

CORRECT    BREATHING. 

Not  only  is  it  essential  to  have  fresh  air,  but  it  is 
quite  as  essential  for  health  to  know  how  to  use  it,  or 
breathe  it.  We  all  naturally  breathe,  but  we  do  not 
all  breathe  naturally — that  is,  as  nature  intended.  We 
should  take,  generally,  but  seventeen  to  twenty  inha- 
lations in  a  minute,  but  the  majority  of  people,  not 
breathing  sufficiently  deep,  take  about  thirty  inhala- 
tions a  minute.  The  fact  of  the  matter  is,  very  few 
people  know  the  real  pleasure  of  living.  They  only 
exist,  and  drag  out  a  miserable  existence  at  that. 

It  is  against  all  physiological  law  to  practice  clavic- 
ular breathing;  that  is,  upper  chest  instead  of  the 
diaphragmatic.  We  have  dwelt  so  fully  on  this  sub- 
ject in  our  book  entitled,  "Warman  on  the  Voice, '• 
that  it  is  not  practical  to  deal  with  it  here.  We  will 
pause,  however,  to  speak  of  the  matter  of  breathing  as 
regards  the  mucous  membrane,  the  lining  of  the  nose, 
throat,  etc. 

We  do  not  believe  in  any  one  having  catarrh,  sore 
throat,  bronchial  or  lung  trouble.  Correct  breathing 
will  have  much  to  do  with  correcting  these  difficulties, 
and  in  a  great  degree  will  prevent  them.  Do  not 


44  PHYSICAL    TRAINING. 

breathe  through  the  lips.  The  dog  is  the  only  animal 
that  possesses  this  right,  and  he  holds  a  license  from 
nature.  The  dog  is  given  the  use  of  the  tongue,  with 
its  unnumbered  pores,  to  serve  the  same  office  as  the 
pores  of  the  skin  with  us;  that  is,  as  an  aid  to  respira- 
tion. The  mechanical  process  of  breathing, known  as 
respiration,  is  simple,  being  an  alternate  enlargement 
and  contraction  of  the  lung  cavity.  By  this  motion 
the  air  is  made  to  fill  the  lungs,  the  blood  is  purified, 
and  the  air,  taking  up  the  waste,  worn-out  matter  from 
the  blood,  is  then  expelled.  The  membrane  lining 
the  air-cells  of  the  lungs  would,  if  joined  and -spread 
out,  cover  a  surface  of  twelve  square  feet.  It  is  this 
surface  that  the  air  must  visit  twenty  times  a  minute; 
through  these  twelve  square  feet  of  membrane,  oxy- 
gen must  be  absorbed,  and  carbonic-acid  and  vapor 
be  expelled. 

If  you  are  unfortunate  enough  to  get  "the  snuffles," 
— the  forerunner  of  a  cold  in  the  head — take  a  brisk 
walk  and  persistently  breathe  through  your  nostrils.  Do 
not  let  a  little  thing  like  that  master  you.  If  you  have 
the  catarrh,  sore  throat,  elongated  uvula,  swollen  ton- 
sils, etc.,  we  would  again  invite  you  to  a  careful  peru- 
sal of  our  book,  "The  Voice."'  We  will  assure  you 
that  if  you  keep  your  mouth  shut  and  follow  our 
instructions  you  will  preserve  a  heathful  condition  of 
the  throat,  nasal,  and  even  ear  passages. 

You  should  be  able  to  baffle  catarrh,  diphtheria, 
sore  throat,  and  all  kindred  diseases. 

Do  not  breathe  through  your  mouth  even  when  you 
are  asleep.  True,  you  cannot  lie  awake  to  become 


PHYSICAL    TRAINING.  45 

cognizant  of  the  fact.  Cleanse  your  teeth  well  just 
before  retiring,  and  if  you  cannot  keep  your  mouth 
shut  in  any  other  way,  do  as  the  Indians  with  their 
pappooses — tie  the  mouth  shut.  The  Indian  warrior 
sleeps,  hunts,  and  even  smiles  with  his  mouth  shut, 
and  respires  through  his  nostrils. 

For  the  preservation  of  the  teeth,  also,  this  precau- 
tion of  keeping  the  mouth  shut  should  be  heeded. 
The  teeth  require  moisture  to  keep  their  surfaces  in 
good  working  order.  When  the  mouth  is  open  the 
mucous  membrane  has  a  tendency  to  become  dry,  the 
teeth  lose  their  needed  supply  of  moisture,  and  then 
comes  discoloration,  toothache,  decay,  looseness,  and 
final  loss  of  teeth.  It  is  an  excellent  thing,  also,  to 
keep  your  mouth  shut — when  you  are  angry. 

In  the  army,  we  learned,  from  compulsion,  to  keep 
our  mouth  shut  when  sleeping,  always  closing  the  lips 
and  the  teeth  firmly;  for  there  were  numerous  little 
strangers  creeping  and  running  here  and  there,  hun- 
gry little  strangers,  that  were  always  curious  to  look 
down  a  Yankee's  throat.  The  habit  of  closing  the 
mouth,  when  once  acquired,  is  not  soon  forgotten. 

BATHING. 

This  is  a  delicate  subject  to  handle  publicly.  Some 
people  are  afraid  of  water,  whether  warm  or  cold. 
Cold  water  should  be  avoided  at  any  time  that  the 
vitality  is  too  low  for  reaction. 

As  for  ourselves,  we  prefer  a  daily  hand  bath  of  cold 
water  and  sea-salt.  Rock-salt  or  even  table-salt  will 
answer,  but  the  sea-salt  is  preferable.  We  say  a  hand 


46  PHYSICAL    TRAINING. 

bath,  because  we  prefer  the  warmth  and  magnetism  of 
the  hand  to  a  glove,  brush  or  sponge. 

A  handful  of  salt  in  a  basin  of  water,  about  half  full, 
will  dissolve  in  a  short  time.  These  hand  baths 
should  follow  some  kind  of  physical  exercise,  and  then 
once  a  week  a  hot-water  bath,  with  soap,  should  be 
used  in  place  of  the  salt  bath.  It  were  well  to  retire 
after  the  warm-water  bath,  as  there  will  be  less  danger 
of  taking  cold  ;  besides  the  complexion  will  be 
benefited  by  keeping  warm  after  the  bath.  Should 
you,  however,  be  obliged,  directly  after  the  warm- 
water  bath  to  go  into  the  open  air,  we  would 
advise  you  to  remove  the  stopple  from  the  bath  tub, 
when  you  finish  your  warm-water  bath,  and  turn 
on  the  cold  water,  using  it  quite  freely  by  the 
use  of  the  hands  ;  first  on  the  hands,  then  arms, 
face,  chest,  and  finally  on  the  entire  body  ;  then,  on 
leaving  the  bath,  place  your  feet,  alternately,  for  a 
moment  or  so,  under  the  stream  of  cold  water.  This 
will  prevent  you  catching  cold.  Do  not  dress  until 
you  are  perfectly  dry.  The  free  use  of  salt  water  will 
prevent  your  face  and  hands  from  chapping.  Salt 
water  as  a  bath,  salt  water  as  a  gargle,  salt  water  for 
the  nostrils,  salt  water  for  the  hair,  salt  water  for  the 
eyes;  by  this  time  you  will  be  so  well  salted  that,  para- 
doxical as  it  may  seem,  you  will  keep  ever  fresh. 

CATARRH. 

In  the  use  of  salt  water  for  the  nostrils,  a  douche 
should  be  employed.  Never  snuff  any  lit/uiil  through 
the  nostrils  for  the  cure  of  catarrh,  for  in  so  doing  the 


PHYSICAL    TRAINING.  47 

Eustachian  tube  will  be  opened  and  the  liquid  enter- 
ing therein  may  cause  deafness. 

We  will  prescribe  a  remedy  for  catarrh.  This  pre- 
scription will  cost  but  a  few  cents,  but  a  Chicago  doc- 
tor charges  twenty-five  dollars  for  it.  It  is  very  sim- 
ple, but  we  have  known  it  to  be  efficacious.  "  Dissolve 
one  ounce  of  borax  in  one  quart  of  rain-water  and — 
here  we  stop  a  moment,  because  said  doctor  advised  the 
patient  to  snuff  it  "and  not  to  use  a  douche."  His 
objection  to  the  douche  was  that  \\\v  force  is  too  great. 
We  would  say,  remove  the  objection  by  not  placing 
the  douche  high  enough  to  create  undue  force.  We 
believe  that  no  liquid  should  ever  be  snuffed  through 
the  nostrils,  because,  as  we  said  in  the  foregoing,  it 
will  enter  the  Eustachian  tube,  leading  to  the  ears. 
The  catarrh  may  thus  be  cured,  but  its  cure  may  be 
purchased  at  the  expense  of  the  hearing.  We  will 
say,  use  a  douche;  and  while  the  liquid  is  passing 
through  the  nostrils,  hum  the  letter  J7  on  a  high  key. 
This  closes  the  tube  and  prevents  any  further  diffi- 
culty. Have  the  water  tepid,  as  it  will  more  readily 
allay  the  inflammation  than  if  it  were  cold. 

THE    THROAT. 

Do  not  muffle  up  your  throat  when  winter  comes. 
Nature  does  not  need  the  precaution,  but  if  used  she 
will  resent  the  removal  of  it.  The  protection  of  your 
throat  rests  in  keeping  your  mouth  shut,  thus  protect- 
ing the  lining  of  the  throat.  The  back  part  of  the  neck, 
also,  should  be  protected,  especially  from  draughts. 
If  the  barber  wets  your  hair  in  winter,  see  that  the 


48  PHYSICAL    TRAINING. 

back  part  of  the  head,  especially  back  of  the  ears,  is 
perfectly  dry  ere  you  change  from  the  warm  to  the 
cold  air.  As  with  the  throat,  so  with  the  chest,  the 
caution  is  usually  misapplied.  An  erroneous  notion 
prevails  that  if  only  the  chest  is  well  protected  from 
cold,  no  harm  will  ensue.  Extra  warmth  is  necessary 
at  the  back,  over  the  situation  of  the  chain  of  nerves 
known  as  the  sympathetic,  whose  purpose  it  is  to  regu- 
late the  supply  of  blood  to  the  various  organs  of  res- 
piration and  digestion,  and  to  keep  those  organs  in 
co-ordination. 

It  is,  undoubtedly,  by  draughts  on  the  back  of  the 
neck,  that  colds,  or  inflammation  due  to  colds,  whether 
of  the  neck,  chest  or  loins,  are  most  frequently  taken. 
See  tbat  your  chest  protector  is  a  back  protector. 

The  necessity  of  frequent  bathing  and  change  of 
underclothing  is  evident,  from  the  fact  that  through 
the  perspiratory  glands  of  the  skin  is  exhaled  forty 
ounces  of  vapor  each  day  ;  this  vapor  being  loaded 
with  the  waste  and  impure  matter  which  the  lungs 
cannot  remove.  Do  not  wear  any  undergarment  at 
night  which  has  been  worn  during  the  day.  It  contains 
the  excretions  of  the  body,  and  will  be  reiibsorbed  by 
the  system.  By  all  means 

TAKE    CARE    OF    THE    FEE.T. 

Avoid  wearing  rubbers  at  all  when  indoors,  and 
wear  them  as  little  as  possible  at  any  time.  They 
retain  the  waste  matter  of  the  system  until  reabsorbed, 
and  thus  the  blood  becomes  laden  with  impurities  and 
poisons. 


PHYSICAL    TRAINING.  49 

The  feet  should  be  kept  dry.  If  they  perspire  freely 
the  hose  should  be  changed  once  or  twice  a  day, 
especially  if  one  is  subject  to  or  catches  cold  easily. 
Nervous,  excitable  people  are  very  prone  to  clammy, 
cold,  damp  feet.  People  say  that  their  feet  perspire, 
but  it  is  not  really  a  perspiration,  nor  is  it  increased  at 
all  by  warmth,  but  rather  by  the  cold.  It  is,  rather, 
the  result  of  a  very  wakeful  condition;  and  the  excre- 
tion may  be  said  to  be  the  product  of  the  worn  out 
brain  and  nerves.  It  is  always  worse  when  the  mind 
is  most  excited.  Public  speakers,  singers  and  actors 
suffer  much  from  it,  and  it  predisposes  them  to  catch 
cold.  It  troubles  least  when  idling  and  quiet.  A  few 
minutes  sleep  will  at  any  time  dry  up  the  soles  made 
clammy  by  excitement.  This  ought  to  show  that  the 
feet  do  not  perspire  from  the  heat.  There  is  no 
greater  folly  than  -to  choose  light  cotton  socks  instead 
of  woolen,  to  prevent  this,  as  if  it  were  a  real  per- 
spiration. 

Clammy  feet  are  a  common  cause  of  sore  throat, 
large  tonsils,  catarrh,  and  all  that  class  of  troubles. 
Men  often  catch  cold  without  knowing  how,  or  being 
able  to  account  for  it.  They  go  home  after  a  day  of 
mental  excitement,  with  the  soles  of  the  feet  clammy 
and  damp,  and  they  change  their -boots  for  slippers, 
still  wearing  the  damp  socks.  One  should  never 
make  such  a  change  without  putting  on  dry  socks. 
Children  are  much  healthier  for  going  barefoot  while 
the  ground  is  warm.  That  draws  the  blood  to  the 
feet,  and  relieves  the  brain.  There  is  no  better  tonic 
for  the  nerves.  Even  adults  would  profit  thereby. 
4 


50  PHYSICAL    TRAINING. 

But  when  the  ground  is  cold,  woolen  socks  and  warm, 
dry  feet  are  essential,  especially  to  those  prone  to 
catarrhal  troubles. 

COLOR    OF    THE    CLOTHING. 

This  is  a  subject  of  no  little  importance.  Light- 
colored  clothing  is  preferable  to  dark;  but  fashion 
reigns  supreme,  and  it  is  a  common  saying,  though 
not"  worthy  of  all  acceptation,"  "  You  may  as  well 
be  out  of  the  world  as  out  of  the  fashion." 

How  odd  it  would  look  to  see  one  dressed  in  light 
clothing  in  winter  ;  yet  there  is  no  doubt  that  it  is 
warmer  than  black.  Black  is  warmer  in  summer  and 
cooler  in  winter,  while  white,  on  the  contrary,  is  warmer 
in  winter  and  cooler  in  summer.  This  assertion  will 
stand  a  thorough  investigation. 

Our  philosophy  is  this:  black,  when  exposed  to  the 
sun's  rays,  will  draw  and  radiate  the  heat,  and  absorb 
the  light;  white  reflects  the  heat,  radiates  it  but 
slightly,  but  it  transmits  the  light.  It  is  the  light  of 
the  sun,  not  the  heat,  that  the  human  body  needs. 

.The  effect  of  the  sun  in  summer,  being  so  much 
stronger  than  in  winter,  the  light  or  white  clothing 
resists  the  intense  heat,  reflecting  it  outwardly.  In 
winter,  the  sun  having  but  little  effect,  and  the  heat 
coming  as  it  does  from  the  body,  and  being  needed  for 
the  body,  the  light  clothing  reflects  it  inwardly. 
Dressing  in  black  in  summer  is  equivalent  to  living  in 
a  cave,  though  not  so  comfortable;  for,  though  you 
remain  in  the  sunlight,  your  body  receives  no  light, 
but  suffers  from  the  heat.  If  you  have  a  nice  plat  of 


PHYSICAL    TRAINING.  51 

grass  that  you  wish  to  save  from  the  scorching  rays  of 
the  sun,  cover  it  with  white,  and  thus  prove  trje  fore- 
going assertion.  You  will  prove  it  still  more  conclu- 
sively if  you  cover  another  plat  with  black,  for  you  will 
destroy  the  grass  as  completely  as  if  you  had  covered 
it  with  a  marble  slab. 

Blue  is  a  very  desirable  color,  as  it  is  soothing  in  its 
effect  on  the  eyes,  and  soothing  to  the  individual, 
when  worn  as  clothing. 

The  science  of  chromopathy — healing  with  colors — 
is  worthy  of  most  careful  consideration.  The  word 
has  not  yet  found  a  place  in  our  dictionaries.  We 
remember  when  the  blue-glass  healing  was  all  the  rage; 
it  was  used  indiscriminately;  other  colors  were  needed 
as  well  as  blue.  Red  has  ever  been  the  life-giving 
color,  the  blood.  Then  fancy  one  suffering  with 
paralysis  taking  a  sun  bath  with  the  light  penetrating 
blue  glass  !  You  may  as  well  put  him  in  a  refriger- 
ator. Such  a  subject  needs  the  life-giving  principle. 
Me  should  take  it  red  hot,  not  blue  cold.  When  you 
get  warm  does  not  your  skin  have  the  glow  of  red  ? 
When  you  are  cold  do  you  not  look  blue — to  say  noth- 
ing of  feeling  blue  ? 

Druggists  know  that  there  are  medicines  that  are 
excitants;  others  that  are  the  reverse.  They  should 
also  know,  that  each  medicine,  according  to  its  nature, 
would  the  better  retain  its  power  if  kept  in  bottles  or 
packages  of  an  appropriate  color. 

But  recently,  we  read  an  article  advising  the  ladies 
to  wear  red  veils;  they  were  recommended  by  certain 
doctors  as  a  protection  for  the  eyes.  They  must  have 


52  PHYSICAL    TRAINING. 

been  oculists  who  recommended  them  for  the  sake  of 
u  home  protection  "  and  not  for  "free  trade,"  but  for 
an  abundance  of  trade;  for  it  is  an  indisputable  fact 
that  no  color  is  more  trying  to  the  eye  than  red.  Red 
curtains  in  the  school-room,  or  in  any  room  much  occu- 
pied, are  often  the  cause  of  much  color-blindness. 
\Ve  knew  a  paper-hanger  who  was  blind  three  weeks  in 
consequence  of  hanging  a  room  with  a  satin-finish 
paper,  the  predominating  color  being  red. 

Yellow  is  a  color  which,  when  subjected  to  the  rays 
of  the  sun,  has  a  point  of  excellence  not  common  to 
any  other  color.  It  filters,  from  the  rays  of  the  sun, 
the  chemical  element  that  proves  so  destructive  in 
intense  heat.  A  yellow  covering  to  the  head  is 
a  preventive  of  sun-stroke;  hence  those  of  us  who 
insist  upon  the  foolish  fashion  of  wearing  a  black  hat 
— especially  a  high  silk  one — can  counteract  the  ten- 
dency of  the  absorbing  and  radiating  influence  of  the 
black  by  lining  it  with  yellow,  thus  robbing  it  of  its 
injurious  effect  upon  the  brain.  This  is  also  fully 
illustrated  in  the  fact  that  until  the  last  few  years  the 
photographer  could  not  expose  a  negative  to  the 
slightest  ray  of  daylight,  but  it  must  be  chemically  pre- 
pared by  gas-light  before  it  could  be  shown  to  the  sub- 
ject for  examination.  Now,  these  negatives  can  be 
finished  entirely  by  daylight,  provided  the  light  is 
admitted  through  yellow  glass. 

MAGNETISM. 

While  we  are  a  firm  believer,  through  many  prac- 
tical and  personal  experiments,  in  magnetism,  hypno- 


PHYSICAL    TRAINING.  53 

tism,  psychology,  mesmerism,  thought-transference, 
mental  telegraphy,  mmd-reading,  etc.,  it  is  our  pur- 
pose, in  these  pages,  to  speak  of  magnetism  only  as 
regards  health,  and  as  best  serves  us  in  the  care  of  the 
body. 

All  persons  are  more  or  less  magnetic,  differing  in 
degree  and  kind.  Some  persons  are  absorbers,  others 
imparters;  some  attract,  others  repel.  There  are 
many  phases  of  magnetism;  such  as  is  needed  by  the 
public  speaker  in  psychologizing  his  audience,  or  by 
the  teacher  in  her  schoolroom,  or  by  the  human  being 
over  the  brute  creation,  etc.;  but  we  must  necessarily 
confine  ourselves  to  the  question  of  health-giving  and 
health-receiving.  We  are  never  so  positive  or  so  neg- 
ative as  to  neither  give  or  take. 

When  one  wishes  to  impart,  he  should  sit  facing  the 
north,  with  the  back  of  his  subject  to  the  north.  The 
operator  should  sit  a  trifle  higher  than  his  subject. 
He  should  take  the  subject's  hands  in  his  and  press  his 
thumb  either  upon  the  median  or  ulnar  nerve.  Touch 
his  knees  to  the  knees  of  his  subject,  thus  closing 
the  current.  This  is  sufficient  to  open  the  channel  of 
magnetic  communication. 

It  is  not  necessary  to  pass  into  the  realm  of  mes- 
merism. By  taking  this  position,  and  following  the 
brief  instructions  here  given,  one  of  greater  strength 
may  readily  give  of  his  or  her  magnetic  power  to  a 
weaker  one.  Like  two  canal  locks,  side  by  side,  the 
one  full  of  water,  and  the  other  empty,  if  the  gate  is 
opened  between  them,  the  result  will  be  equilibrium. 

Do  not  delude  yourself  with  the  idea  that  because 


54  PHYSICAL    TRAINING. 

you  can  hold  the  poles  of  a  battery  for  a  long  while, 
you  are  much  more  magnetif  than  your  friend  who 
drops  them  much  sooner.  The  reverse  is  true.  Light- 
ning does  not  strike  a  dead  tree.  The  less  life  you 
have,  the  more  need  of  the  life-giving  principle — elec- 
tricity; while  the  one  who  is  /////  of  life  may  soon  be- 
come surcharged.  '  Remember,  also,  that  electricity 
and  magnetism  are  not  synonymous  terms.  You  can 
insulate  electricity,  but  you  cannot  insulate  «nag- 
netism. 

If  you  are  sitting  with  another,  and  you  desire  to 
load  up  with  magnetism,  do  not  fail  to  get  on  the 
right  side  of  him  or  '  her,  /.  r.,  the  right-hand  side. 
Most  thoroughly  have  we  demonstrated  the  fact  that 
we  take  magnetism  into  the  left  side,  and  give  it  out 
at  the  right  side,  if  there  is  any  one  at  the  right  to 
receive  it;  if  not,  we  retain  it. 

When  a  young  man  and  a  young  lady  go  out  riding, 
the  lady  should  sit  on  the  riglit  side  of  him,  and  our 
word  for  it,  she  will  perceive  a  change  in  the  matter 
of  strength  which  she  has  not  previously  experienced 
on  similar  occasions.  She  may  think  the  air  has  more 
electricity  than  usual,  or  that  she  is  being  benefited  by 
the  animal  magnetism  of  the  horse,  but,  if  she  is  hon- 
est, she  will  admit  that  it  is  all  due  to  the  exhilarating- 
influence  of  the  man  who  sits  beside  her,  though  he 
may  be  wholly  unconscious  of  the  good  he  is  doing, 
unless  a  feeling  of  ''  goneness  "  seizes  him — after  sJic 
has  gone. 

This  now  brings  us  to  the  consideration  of  a  subject 
in  which  we  all  have  much  interest. 


PHYSICAL    TRAINING.  55 

SLEEPING    AT    WILL. 

You  should  be  a  thorough  master  of  yourself. 
You  should  so  thoroughly  understand  every  part  of 
your  organism  that  you  know  how  to  place  yourself  in 
a  condition  to  impart  strength  when  you  are  sur- 
charged with  it,  or  to  receive  it  when  you  are  in  need 
of  it. 

This  is  of  especial  importance  as  pertains  to  sleep. 
You  should  be  able  to  go  to  sleep,  within  two  minutes, 
at  any  time  of  the  day  or  night,  even  under  trying 
circumstances.  It  is  a  mistake  to  wait  until  nature 
calls  for  rest,  for,  unless  it  be  force  of  habit  in  retiring 
at  a  particular  time,  it  is  an  indication  of  undue  ex- 
penditure of  either  mental  or  physical  force.  Study 
the  law  of  equilibrium  and  centralization.  It  is  the 
law  of  the  universe.  You  cannot  expect  to  retire  and 
sleep  sweetly  when  your  brain  is  too  active.  There  is 
an  excess  of  blood  there,  and  you  should  take  some 
physical  exercise  to  draw  the  blood  to  some  other  por- 
tion of  the  body.  Rise  slowly  on  your  toes,  from  forty 
to  one  hundred  times,  and  thus  draw  the  blood  to 
your  limbs;  you  will  find  immediate  relief,  especially 
at  tjie  base  of  the  brain.  The  doctors  say,  some  of 
them,  that  if  you  cannot  sleep,  get  up  and  eat,  and 
give  the  stomach  something  to  do.  They  probably 
mean,  give  the  doctors  something  to  do.  It  is  all  right 
to  eat  when  you  are  hungry,  provided  the  appetite  is  a 
natural  one.  A  foot  bath  every  night  in  hot  water  will 
be  found  conducive  to  sleep.  Cold  water  drives  the 
blood  to  the  brain,  but  if  one  lias  considerable  vitality 
the  reaction  is  quick,  and  will  result  in  producing  the 


56  PHYSICAL    TRAINING. 

same  effect.  On  the  whole  we  would,  however,  rec- 
ommend the  hot  water,  especially  if  you  are  troubled 
with  cold  feet.  Some  of  us,  with  remarkably  strong 
constitutions  and  perfect  circulation,  complain  (?)  of 
cold  feet — but  they  are  not  ours;  they  belong  to  the 
better-half — the  half  that  is  never  benefited  by  any 
amount  of  exercise  that  we  may  take.  If  you  are 
troubled  with  cold  hands  and  feet,  we  will  guarantee 
a  more  perfect  circulation  if  you  will  follow  our  pre- 
scription: Place  your  feet  in  hot  water;  and  around 
the  neck,  place  a  band  of  cloth  dipped  in  cold  water. 
When  taking  the  feet  out  of  the  hot  water,  place  them 
in  cold  water  or  dash  cold  water  upon  them.  The 
band  about  the  neck  will  check  the  flow  of  blood 
toward  the  head  and  will  cause  it  to  react,  sending  it 
to  the  hands  and  feet,  thereby  producing  better  circu- 
lation. We  also  strongly  advise  the  use  of  magnetic 
insoles;  in  fact,  any  good  magnetic  garments,  such 
as  will  revitalize  the  blood,  and  throw  back  into  the 
system  that  vital  force  which  would  otherwise  be  lost. 
In  this  matter  of  health  and  exercise  each  one  is  a 
law  unto  himself.  Some  of  us  can  stand  more  work 
than  others  without  overtaxing  nature.  It  has -not 
been  an  uncommon  thing  in  our  experience  to  be 
engaged  in  our  little  den  all  day,  and  until  two  or 
three  o'clock  in  the  morning,  and  this  for  months  in 
succession,  without  feeling  any  weariness  whatever. 
Should  we  feel  the  least  symptoms  of  weariness  and 
confusion  of  ideas,  or  lack  of  mental  concentration, 
we  would  pause  a~t  once,  even  if  in  the  middle  of  a 
word. 


PHYSICAL    TRAINING.  57 

We  make  it  a  rule  to  leave  our  work  on  our  desk — 
not  to  take  it  to  bed  with  us — and  though  we  do  not 
feel,  in  the  least,  the  need  of  sleep,  we  can  go  to  sleep 
within  two  minutes  after  retiring.  Do  you  want  to 
possess  the  secret  ?  You  are  welcome  to  it.  When 
we  have  disrobed  for  the  night — or  morning — we  swing 
a  pair  of  Indian-clubs,  then  take  a  hand  bath  of  salt 
and  water,  and  in  a  few  minutes  thereafter  we  are 
quietly  resting  in  the  "  arms  of  Morpheus"  without 
the  aid  of  morphine. 

With  some  constitutions,  cold  water  would  make 
them  wakeful;  then  we  would  recommend  warm  water, 
though  it  is  not  so  strengthening. 

We  do  not  advocate  late  hours  as  a  general  thing, 
for,  caeteris  paribus,  an  hour  of  sleep  before  midnight 
is  worth  two  hours  after,  owing  to  the  change  in  the 
electric  currents.  Yes,  we  believe  in  having  the  head 
of  the  bed  to  the  north,  especially  for  those  who  are 
sensitive  to  the  effects  of  currents  of  electricity. 

If  you  do  not  sleep  well,  you  should  seek  the  cause. 
If  you  do  not  sleep  alone,  it  may  be  due  to  the  fact 
that  your  bedfellow  is  robbing  you  of  your  magnetism. 
The  remedy  is  very  simple — just  sleep  on  the  other 
side;  no  matter  whether  it  is  north,  east,  south  or 
west — change  sides  and  you  will  change  the  conditions. 

Not  long  since  a  lady  pupil  said  to  us,  "  I  have  been 
feeling  like  a  new  creature  since  two  years  ago  when 
I  took  your  instruction.  I  gained  in  health  and 
strength;  but  my  energy,  my  ambition  and  my  strength 
have  all  left  me  within  a  week  or  so,  and  I  cannot  ac- 
-  Tunt  for  it."  On  questioning  the  lady,  with  a  view 


58  PHYSICAL    TRAINING. 

to  the  cause,  we  found  that  since  her  husband's 
absence  she  had  been  sleeping  with  a  younger  sister. 
We  informed  her  that  her  sister,  though  strong  and 
healthful,  was  unconsciously  robbing  her  of  her  mag- 
netism. We  requested  her  to  change  sides  with  her 
sister,  but  to  say  nothing  in  reference  to  it.  She  said 
she  would  try  it,  but  she  laughed  at  the  idea  of  that 
doing  any  good.  We  told  her  to  try  it  just  one  night, 
and  not  to  laugh  until  the  next  morning.  Near  noon 
of  the  next  day  we  met  her  on  the  way  to  the  post- 
office.  She  looked  so  happy,  and  tripped  so  lightly, 
that  for  a  time  we  did  not  know  whether  it  was  a  lady 
or  a  bit  of  sunshine  floating  along.  She  said,  "  Would 
you  believe  it?  I  feel  once  more  like  a  new  creature. 
But  you  ought  to  see  my  sister  !  "  When  she  informed 
us  that  she  had  told  her  sister  the  cause,  and  informed 
her  from  whom  she  received  the  advice,  we  didn't  have 
the  slightest  desire  to  meet  that  sister.  Shortly  after- 
ward, we  saw  her  coming,  but  we  just  happened  to 
think  of  an  errand  in  an  opposite  direction.  Every 
sunshine  must  have  its  shadow,  but  we  try  to  get  away 
from  the  shadows.  We  knew  the  sister  could  stand  it. 
It  is  a  well-established  fact  that  it  is  better  to  lie  on 
the  right  side,  especially  if  there  is  undigested  food  in 
the  stomach.  A  lawyer  can  lie — on  either  side.  Ly- 
ing on  the  right  side  is  also  less  likely  to  crowd  the 
heart,  which  should  be  free  in  its  function.  If  you 
should  awaken  and  find  it  hard  to  go  to  sleep  again, 
take  Benjamin  Franklin's  method;  turn  down  the 
clothing,  let  the  bed  air,  and  walk  about  for  a  few 
moments. 


PHYSICAL   TRAINING.  59 

If  you  wish  to  add  years  to  your  life,  and  life  to 
your  years,  make  it  an  invariable  rule  to  take  your 
daily  siesta — your  afternoon  nap.  You  should  never 
begin  any  mental  or  physical  exercise  directly  after  a 
meal.  The  digestive  organs  need  the  extra  supply  of 
blood.  You  can  afford  to  take  a  siesta;  you  cannot 
afford  to  omit  it,  for  it  will  cost  you  but  fifteen  minutes 
of  time. 

Do  not  lie  down,  as  it  will  crowd  the  digestive 
organs  so  soon  after  the  noon  meal,  but  sit  in  an  easy 
chair,  that  your  head  may  rest  easily;  then  place  your 
feet  in  a  comfortable  position  about  the  height  of  the 
chair  on  which  you  are  sitting;  cross  your  limbs  at  the 
ankles,  clasp  your  hands  together  easily,  close  your 
eyes,  and  by  thus  completing  the  circuit  you  will  fall 
asleep  through  this  process  of  self-magnetism  in  less 
time  than  it  takes  us  to  give  you  the  modus  operandi. 
You  may  not  do  it  the  first  time  you  try  it,  but  it  is 
bound  to  follow  successive  attempts.  It  is  worth  your 
effort,  if  it  takes  weeks.  The  fifteen  minutes  rest 
7t'///W/  the  sleep  will  be  greatly  beneficial.  Do  not 
neglect  the  importance  attached  to  the  position  of  the 
feet.  We  learned  this  principle  while  in  the  army,  but 
did  not  learn  the  philosophy  of  it  until  many  years 
after.  During  the  long,  weary  marches,  unless  we 
were  after  something — or  something  was  after  us — we 
usually  had  a  rest  of  ten  minutes  in  about  every  hour. 
It  was  the  custom  of  the  author  to  immediately  loose 
his  shoes,  slip  them  off,  and  drop  asleep,  whether  deep 
in  the  dust  or  deeper  in  the  mud.  This  he  did  in- 
stinctively, without  knowing  why  or  wherefore.  We 
4 


60  PHYSICAL    TRAINING. 

have  since  learned  that  the  feet  go  to  sleep  first,  the 
brain  last;  hence  the  necessity  of  having  the  feet  in  as 
comfortable  a  position  as  possible.  Have  you  not 
often  demonstrated  this  truth  when  riding  on  the  cars  ? 
How  you  have  turned  and  twisted  to  get  your  feet 
comfortable,  no  matter  if  your  head  was  in  danger  of 
being  divorced  from  your  body.  Persevere  in  your 
efforts  to  gain  your  fifteen  minutes  siesta  and  you  will 
never  regret  it.  You  will  soon  be  able  to  sleep  with- 
out being  annoyed  by  such  little  things  as  excessive 
light,  01  excessive  noise.  If  yon  have  engagements 
at  night — upon  the  rostrum,  upon  the  stage,  or  at  the 
sacred  desk — after  a  fatiguing  journey,  or  having  been 
busy  during  the  day,  take  your  few  minutes  of  rest 
just  previous  to  your  departure  for  the  hall,  theater  or 
church.  You  had  better  have  your  rest  than  your 
food;  take  both  if  you  can. 

Lie  flat  on  your  back  and  breathe  deeply  forty  or 
fifty  times  very  slowly,  but  do  not  go  to  sleep  in  that 
position,  and  you  will  get  up  feeling  like  a  new  man. 
Did  you  ever  observe  a  horse  or  a  mule  after  a  hard 
day's  work  when  the  harness  has  been  removed  ?  The 
animal  instinct  says,  "  Roll,  roll  over,"  and  if  he  i/ocs 
go  over  (and  the  mule  always  does),  you  will  find  him 
quite  ready  for  the  harness  again.  Those  of  us  in 
literary  pursuits  might  often  learn  lessons  of  great 
profit  from  the  brute  creation. 

BELT    AND    CORSET. 

A  word  to  the  gymnast,  base-ball  player  or  workman 
as  regards  the  use  of  a  belt.  He  makes  a  serious  mis- 


PHYSICAL    TRAINING.  6l 

take  in  drawing  a  belt  tightly  around  him.  He  may 
fancy  that  it  supports  him;  so  it  does,  but  just  in  the 
same  way  that  the  corset — we  think  if  it  were  properly 
named  it  would  be  called  the  curse-it — supports  the 
young  lady.  A  belt  or  corset  impedes  respiration, 
compresses  the  muscles  of  the  abdomen,  subjecting 
them  to  unnecessary  f/iction,  and  actually  impedes 
motion.  Any  form  of  dress  or  belt  that  constrains  the 
base  of  the  lungs  and  presses  upon  the  stomach  and 
intestines  must  do  serious  harm.  Corsets  kill  more 
than  cannon.  Only  men  are  slain  in  war;  nature 
keeps  up  the  balance  by  allowing  women  to  slay  them- 
selves. At  a  very  early  age,  pride  places  these  corsets 
and  bands  about  the  tender,  delicate  body  of  the 
school-girl.  You  would  be  shocked,  horrified,  if  any 
one  were  to  tell  you  that  you  had  just  placed  a  serpent 
around  the  waist  of  your  little  daughter;  the  serpent 
is  unseen,  but  he  draws  tighter  and  tighter  every  year. 

A  slender  waist,  made  so  by  a  corset,  is  neither 
healthful  nor  beautiful,  and  only  an  ignorant  mind  or 
a  perverted  taste  would  ever  regard  it  as  such.  We 
are  pleased  to  note  a  few  words  from  the  pen  of  Olive 
Logan  on  this  subject: 

"  Every  one  knows  of  the  appearance  of  the  pale 
mother  with  her  puny  babe,  born  after  prolonged 
throes  of  which  the  Indian  squaw  is  as  ignorant  as 
she  is  of  the  corset  torture  of  civilized  life.  Free 
from  the  corset!  Why,  it  should  make  your  blood 
leap  merrily  through  the  veins  merely  to  utter  these 
words;  and  free  from  it,  mark  you,  not  only  in  the 
privacy  of  one's  dressing  room,  but  also  relieved  of  its 


62  PHYSICAL    TRAINING. 

baleful  influence  and  hurtful  pressure  when  equipped 
for  the  promenade,  or  dressed  for  the  drawing  room. 
Let  it  once  be  understood  that  to  wear  one's  natural 
waist  is  the  highest  fashion,  and  the  venomous  stay- 
lace  will  loose  its  hold  on  its  last  half-stifled  victim. 
In  London,  the  great  firm  of  Hamilton  &  Co.,  Regent 
street,  have  taken  what  is  a  decided  stand;  they  fit  no 
dresses  over  corsets;  in  other  words,  they  make  gar- 
ments for  human,  feminine  beings,  not  for  dummies 
of  steel  and  whalebone." 

We  often  hear  of  women  being  "  dressed  to  kill." 
How  true  the  expression,  but  in  a  very  different  sense 
than  is  suggested.  "  'Tis  pity  'tis,  'tis  true,"  but  it  is 
a  greater  pity  that  others  than  themselves  must  suffer 
the  death  penalty.  Not  satisfied  with  committing 
suicide  by  slow  degrees,  they  must  entail  misery  upon 
coming  generations,  and  too  frequently  add  murder  to 
suicide.  Consider  for  a  moment  how  many  there  are 
who  yearly  commit  suicide,  not  in  a  moment  of  pas- 
sion (which  might  be  forgiven),  or  in  a  fit  of  insanity 
(which  might  be  forgiven),  but  coolly,  deliberately,  and 
as  Christian  (???)  men  and  women.  How  appalling 
the  number !  How  like  blasphemy  to  have  these 
charged  up  to  the  Almighty  by  saying  that  "  The 
Lord  giveth  and  the  Lord  taketh  away;  blessed  be,  the 
name  of  the  Lord."  The  Lord  gives  us  all  certain 
privileges  and  He  takes  them  away  when  we  abuse  His 
precious  gifts.  In  other  words,  when  we  are  placed 
on  this  earth,  we  are  all  put  here  with  one  proviso;  we 
must  conform  to  nature's  laws  or  suffer  the  penalty, 
and  blessed  be  the  name  of  the  Lord,  those  laws  are 
immutable. 


PHYSICAL    TRAINING.  63 

If  in  heaven  there  will  be  no  one  who  has  committed 
suicide,  how  crowded  that  other  place  will  be  ! 

Let  us  go  back,  just  for  a  moment,  to  the  corset. 
It  is  by  no  means  an  attractive  subject,  except  by  the 
law  of  association.  It  is  only  a  waste-basket,  with  no 
poetry  in  it — though  some  men  think  them  jewel 
cases.  True,  the  corset  is  a  hackneyed  subject;  so  is 
temperance;  and  we  must  remember  that  temperance 
should  be  applied  to  all  things.  Are  women  temper- 
ate in  the  matter  of  corsets  ?  Certainly.  We  never 
knew  a  woman  who  wore  her  corset  tightly — never; 
that  is,  if  we  take  her  word  for  it;  and  what  can  we  do 
but  take  her  word  ?  We  would  like  to  see  the  corset 
banished  from  the  land,  and  to  hasten  that  glad  time 
we  offer,  gratuitously,  two  recipes,  the  use  of  which, 
we  think,  would  be  successful  exterminators. 

First,  in  reply  to  the  familiar  couplet  so  often  quoted 
by  the  ladies: 

"  The  lips  that  touch  wine 
Shall  never  touch  mine," 

we  would  like  to  have  our  brothers  reply: 

A  woman — but  no  corset, 
For  I  can't  indorse  it; 
And  not  another  embrace 
Till  the  corset  you  unlace. 

Second,  were  the  men  to  band  themselves  together 
and  publicly  declare  that  they  would  never  agaiu 
embrace  a  young  lady  who  wore  a  corset — except  on 
trial — ere  the  sun  had  descended  on  that  proclamation, 
the  corsets  would  part  company  with  their  victims  to 
whom  they  had  so  fondly  clung. 


64  PHYSICAL    TRAINING. 

"  On  the  score  of  health,  the  distorted  feet  of  the 
Chinese,  or  the  deformed  skulls  of  the  Flathead  In- 
dians, are  less  objectionable  than  the  cramped  waists 
of  our  devotees  of  fashion.  As  regards  beauty,  it  is 
hard  telling  which  infringes  most  upon  a  true  ideal." 
What  is  beauty  ?  Has  physical  exercise  anything  to 
do  with  it  ?  Yes,  in  both  face  and  form.  There  are 
no  really  pretty  men,  though  the  term  is  often  misap- 
plied. There  are  beautiful  and  handsome  men  and 
women,  but  character  is  one  of  the  constituents.  What 
is  called  a  pretty  man,  is  nothing  more  nor  less  than  a 
suit  of  clothes,  latest  fashion,  passing  down  the  street 
without  anything  in  it.  No  man  or  woman  may  be 
termed  really  beautiful  before  arriving  at  the  age  of 
forty  or  forty-five.  There  are  very  few  handsome 
men  and  women.  Young  womanhood  is*beautiful  in 
a  soft,  dreamy,  day-dawn  loveliness,  but  she  never 
reaches  her  real  beauty  until  womanhood  has  devel- 
oped body,  mind  and  soul,  with  the  touches  of  thought, 
feeling,  love,  care  and  grand  resolve. 

The  youth,  just  fledged  as  a  professional  man,  must 
wait  years  until  the  lines  of  experience,  close  thought, 
professional  conflicts,  business  excitement,  hopes 
blasted  and  hopes  realized  have  chiseled  a  few  lines 
upon  his  face  and  the  brilliancy  of  sobriety  in  his  eye; 
then,  if  pure,  he  is  beautiful. 

SYMMETRICAL    DEVELOPMENT. 

Let  us  strive,  then,  for  bodily  and  mental  develop- 
ment; let  us  discipline  the  physical,  side  by  side  with 
che  mental,  but  never  let  the  one  pass  the  other,  and 


PHYSICAL    TRAINING.  65 

in  this  way  each  may  be  made  to  sustain  the  other, 
thereby  producing  our  threefold  aim,  health  of  body, 
health  of  mind,  and  graceful  carriage  of  the  body. 
These  three,  when  attained,  will  give  us  symmetrical 
development. 

A  gentleman's  arm,  even  an  athlete's,  when  pendant 
at  the  side  and  the  muscles  relaxed,  should  be  as  sym- 
metrically beautiful  as  is  the  shapely  arm  of  a  perfectly 
developed  woman.  The  same  holds  good  of  the  en- 
tire body.  There  is  not  a  portion  of  the  body  that 
canrfot  be  fully  developed  by  proper  exercise  and 
manipulation. 

Observe  those  who  do  practice  gymnastics  in  our 
public  schools,  and  also  athletes  of  more  or  less  repu- 
tation, and  you  will  see  that  many  of  them  are 
stoop-shouldered  and  pass  along  the  street  in  a  care- 
less, slip-shod,  shuffling  manner.  "  All  exercises  which 
do  not  tend  to  ease,  dignity  and  grace  of  carriage,  are 
of  questionable  utility."  Exercise,  if  properly  taken, 
and  under  proper  influences,  should  give  elasticity  of 
step,  buoyancy,  firmness  without  rigidity,  active  chest, 
and  a  general  ease  and  gracefulness. 

In  every  town  where  it  is  our  privilege  to  meet  those 
interested  on  this  subject,  we  would  be  pleased  to  aid 
them  in  the  organization  of  a  class  in  gymnastic  exer- 
cises. It  can  easily  be  done,  and.- it  will  be  a  benefit 
to  the  community,  even  though  the  class  may,  for  quite 
a  while,  use  nothing  but  the  dumb-bells.  It  will  be  the 
nucleus  from  which  grand  results  will  be  sure  to 
follow. 

If  parents  and  educators  throughout  the  land  would 
5 


66  PHYSICAL    TRAINING. 

give  us  a  helping  hand  by  pushing  forward  the  good 
work,  aiding  us  by  their  watchfulness  and  care,  ere 
long  it  would  appear  that  an  entirely  new  race  of 
beings  had  sprung  into  existence,  and  our  asylums 
and  hospitals  would  become  gymnasiums,  and  our 
boys  and  our  girls  would  be  the  pride  of  our  country. 
We  should  not  boast  of  freedom  in  this  great  land 
of  ours,  for  we  are  all  a  race  of  slaves — slaves  to  some 
pernicious  soul-destroying  or  body-destroying  habit. 
Let  us  free  ourselves  from  everything  that  impedes 
our  progress  toward  the  highest  ideal  of  manhood -and 
womanhood,  in  form,  in  character,  and  in  health. 


PHYSICAL  EXERCISES  WITHOUT  APPARATUS. 

Pure  air,  freedom  of  the  muscles,  and  freedom  of 
the  joints  are  the  first  requisites  toward  physical  train- 
ing. Always  breathe  through  the  nostrils,  and  take 
deep  inhalations  to  the  waist.  Do  not  allow  the  chest 
Jx) rise  and  fall,  however  violent  may  be  the  exercise. 

To  increase  the  lung  capacity,  and  to  enable  one  to 
so  develop  the  chest  muscles  that  the  chest  may  be 
raised  and  fixed  by  muscular  action  only — not  by 
breathing — we  prescribe  the  first  three  exercises. 


68 


PHYSICAL    TRAINING. 


THE  LUNGS. 

Place  the  hands  on  the  chest,  as  shown  in  the  illus- 
tration. Take  a  deep  inhalation,  and  retain  it  while 
giving  rapid  but  slight  percussive  blows  with  the  fin- 
gers— not  the  palm  of  the  hand.  Continue  the  per- 
cussion while  slowly  counting  four  (mentally);  expel 
the  breath,  but  keep  the  arms  in  position  during  the 
entire  exercise. 

N.  B.  It  is  especially  important  that  the  elbows  be 
kept  on  a  line  with  the  shoulders,  as  seen  in  the  illus- 
tration. 


FIG.  i. 

Hands — place.     Irfhale — Percussion — Exhale. 


PHYSICAL    TRAINING. 


69 


THE  CHEST. 

Place  the  arms  at  the  side,  as  shown  in  the  illustra- 
tion. Take  a  deep  inhalation,  and  retain  it  during  the 
exercise.  Raise  the  hands  slowly  up  and  forward  till 
they  pass  above  the  face  and  meet — the  little  fingers 
resting  against  each  other.  Draw  the  arms  back  to 
the  side,  as  in  starting;  again  forward,  and  again  back 
before  expelling  the  breath. 


FIG.  2. 


Hands — place.    Inhale.    Forward-Back-Forward-Back.    Exhale. 


7O  PHYSICAL    TRAINING. 

THE  SHOULDERS. 

A     SPECIAL     EXERCISE     FOR    THOSE    WHO     ARE     STOOP- 
SHOULDERED. 

Place  the  arms  at  the  side,  as  shown  in  the  illustra- 
tion. Take  a  deep  inhalation,  and  retain  it  during 
the  exercise.  Pass  the  arms  slowly  forward  till  they 
are  fully  extended  in  a  horizontal  position,  with  all  the 
muscles  relaxed,  the  hands  open — palms  downward. 
Draw  the  arms  slowly  back  to  the  side,  as  though 
stretching  the  muscles.  The  first  impulse,  on  moving 
the  arms  back,  should  be  felt  at  the  elbow.  Move 
them  out  straight  from  the  shoulder,  then  down  and 
back  till  the  little  fingers  touch  the  ribs;  again  for- 
ward and  again  back,  before  expelling  the  breath 


FIG.  3. 
Hands — place.    Inhale.    Forward-Back-Forward-Back.     Exhale. 


PHYSICAL    TRAINING  71 

FREEDOM  OF  THE  JOINTS. 

THE    FINGERS. 

Place  the  arms  as  shown  in  the  illustration.  Put 
sufficient  force  in  the  fore-arms  and  hands  to  differen- 
tiate the  fingers,  while  thrusting  the  hands  up  and 
down. 

Take  the  life  so  completely  out  of  the  fingers  as  to 
remove  all  rigidity  therefrom. 

Continue  these  exercises  but  a  few  seconds  at  a 
time;  but  take  them  often. 


FIG.  4. 
Fingers — place.     Thrust. 


.Rest. 


72 


PHYSICAL    TRAINING. 


THE    WRISTS. 

* 

Place  the  arms  at  the  side  as  shown  in  the  illustra- 
tion. Place  sufficient  force  in  the  fore-arms  to  thrust 
the  hands  from  side  to  side.  Arrest  the  vitality  at  the 
wrist  joints. 

Continue  these  joint  exercises  but  a  few  seconds  at 
a  time;  but  practice  them  quite  often. 


FIG.  5. 


Wrists — place.     Thrust — in  and  out Rest. 


PHYSICAL    TRAINING. 


73 


THE   WRISTS. 

Place  the  arms  as  shown  in  the  illustration.  Put 
sufficient  force  in  the  fore-arms  to  thrust  the  hands  up 
and  down. 

As  in  the  foregoing  exercise,  arrest  the  vitality  at 
the  wrist  joints,  and  cease  the  exercise  before  it  be- 
comes tiresome,  as  these  movements  are  especially 
intended  for  the  joints,  not  the  muscles. 


FIG.  6. 


Wrists — place.     Thrust — up  and  down Rest. 


74 


PHYSICAL    TRAINING. 


THE   WRISTS. 

Place  the  arms  as  shown  in  the  illustration.  Put 
sufficient  force  in  the  fore-arms  to  whirl  the  hands 
inward.  Imagine  the  hands  lifeless — as  if  they  were 
simply  tied  to  the  wrists. 

Arrest  the  vitality  at  the  wrist,  and  cease,  the  exer- 
cise ere  it  becomes  tiresome. 


FIG.  7. 


Wrists— place.     Whirl  inward Rest. 


PHYSICAL    TRAINING. 


75 


THE  WRISTS. 

Place  the  arms  as  shown  in  the  illustration.  Put 
sufficient  force  in  the  fore-arms  to  whirl  the  hands  out- 
ward. Imagine  the  hands  lifeless — as  if  they  were 
simply  tied  to  the  wrists.  Arrest  the  vitality  at  the 
wrists,  and  cease  the  exercise  ere  it  becomes  tiresome- 


Wrists — place.     Whirl  outward Rest. 


76 


PHYSICAL    TRAINING. 


THE  ELBOWS. 

Bend  the  body  to  the  left,  placing  the  left  hand  to 
the  side,  as  shown  in  the  illustration. 

Raise  the  right  arm  till  the  elbow  is  even  with  the 
shoulder.  Arrest  the  vitality  at  the  elbow,  thus  caus- 
ing the  fore-arm  and  hand  to  hang  lifeless  from  the 
elbow.  Put  strength  in  the  upper  arm,  and  move  it 
backward  and  forward. 


FIG.  9. 

Elbow — right — place.     Forward   and   backward Rest. 


PHYSICAL    TRAINING 


77 


THE  ELBOWS. 

Bend  the  body  to  the  right,  placing  the  right  hand 
to  the  side,  as  shown  in  the  illustration.  Raise  the 
left  arm  till  the  elbow  is  even  with  the  shoulder. 
Arrest  the  vitality  at  the  elbow,  thus  causing  the  fore- 
arm and  hand  to  hang  lifeless  from  the  elbow.  Put 
strength  in  the  upper  arm,  and  move  it  vigorously 
backward  and  forward. 


FIG.  10. 
Elbow — left — place.     Forward  and  backward. ..  .Rest. 


PHYSICAL    TRAINING 


THE  SHOULDERS. 

Take  the  life  out  of  the  entire  arm — both  arms; 
arresting  all  vitality  at  the  shoulders. 

Put  sufficient  strength  in  the  chest  to  twist  the  body 
quickly  by  one  impulse  to  the  left,  allowing  both  arms 
to  sway  freely;  but  bring  the  body  back  to  position. 
Do  not  repeat  the  impulse  till  the  arms  have  ceased 
swaying.  Avoid  rigidity  of  the  arms. 


FIG.  n. 
Shoulders.     Impulse  to  the  left — Position. 


PHYSICAL    TRAINING. 


79 


THE  SHOULDERS. 

Take  the  life  out  of  the  entire  arm — both  arms; 
arresting  all  vitality  at  the  shoulders. 

Put  sufficient  strength  in  the  chest  to  twist  the  body 
quickly  by  one  impulse  to  the  right,  allowing  both 
arms  to  sway  freely;  but  bring  the  body  back  to  posi- 
tion. Do  not  repeat  the  impulse  till  the  arms  have 
ceased  swaying.  Avoid  rigidity  of  the  arms. 


FIG.  12. 
Shoulders.     Impulse  to  the  right — Position. 


8o 


PHYSICAL    TRAINING. 


THE  NECK. 

Drop  the  head  slowly  toward  the  right  side.  Do 
not  allow  the  body  to  sway  or  bend,  or  the  head  to 
turn.  Let  the  head  drop  low  enough  and  with  suffi- 
cient force  to  strengthen  the  muscles  of  the  opposite 
side  of  the  neck.  Raise  the  head  slowly,  and  then 
drop  it  in  the  same  manner  toward  the  left  side, 
observing  the  same  instruction  and  caution  as  when 
dropping  it  toward  the  right. 


FIG.  13. 
Head.     Right — Raise — Left — Raise. 


PHYSICAL    TRAINING. 


8l 


THE  NECK. 

Drop  the  head  slowly  forward,  and  as  low  as  possi- 
ble— the  lower  the  better,  for  strengthening  the  mus- 
cles of  the  neck;  also  for  giving  flexibility  and  ease  to 
the  various  movements  of  the  head.  Keep  the  body 
firm  in  all  the  neck  exercises.  Raise  the  head  slowly, 
and  drop  it  in  the  same  manner  backward,  allowing  it 
to  go  as  far  back  as  possible  in  order  to  strengthen 
the  muscles  of  the  throat.  Avoid  all  jerkiness. 


Head. 


FIG.   14. 
Forward — Raise — Backward — Raise. 


PHYSICAL    TRAINING. 


THE  NECK. 


Drop  the  head  slowly  forward,  and  as  low  as  possi- 
ble. Roll  it  very  slowly  toward  the  right  side;  then 
as  far  back  as  possible;  then  to  the  left  side,  and  for- 
ward to  position, 


FIG.  15. 


Head.     Forward — Right — Back — Left — Forward — Rest. 


PHYSICAL    TRAINING. 


THE  NECK. 


Turn  the  head  very  slowly  to  the  right  until  a  per- 
fect profile  is  formed;  then  hack  to  position;  then  to 
the  left,  until  a  perfect  profile  is  formed.  Keep  the 
head  erect  and  the  body  firm—  immovable. 


TURN 


FIG.  16. 


Head.     Right— Front — Left — Front. 


84  PHYSICAL    TRAINING. 

THE  WAIST. 

STRENGTHENING  THE  BACK  AND  THE  ABDOMEN. 

Stand  erect,  with  the  weight  of  the  body  on  both 
feet.  Place  the  hands  on  the  hips,  as  shown  in  the 
illustration.  Bend  slowly  forward,  and  as  low  as  pos- 
sible, until  feeling  a  strong  tension  at  the  small  of  the 
back,  and  along  the  back  part  of  the  limbs.  Rise 
slowly  to  position,  and  bend  backward  as  far  as  pos- 
sible, without  becoming  unbalanced.  Change  the 
pressure  of  the  fingers  from  the  abdomen  to  the  small 
of  the  back,  as  shown  in  the  illustration.  Rise  slowly 
to  position. 

Caution. — Allow  the  limbs  to  bend  at  the  knee  in 
the  backward  motion,  and  refrain  from  laughing  when 
in  this  position. 


FIG.   17. 
Waist.     Place  hands. 

Down     up — change   fingers — Back-  up — Change. 


PHYSICAL    TRAINING. 


THE  WAIST. 

RIGHT    AND    LEFT    SIDE. 

Place  the  hands  upon  the  ribs,  as  shown  in  the  illus- 
tration. Bend  the  body  as  far  as  possible  to  the  left — 
without  moving  the  right  foot.  Rise  slowly,  and  bend 
the  body  as  far  as  possible  to  the  right — without  mov- 
ing the  left  foot.  Pass  slowly  back  to  position.  Bend 
as  low  as  possible  in  each  case;  so  low  as  to  cause 
great  tension  of  the  muscles  over  the  ribs  on  either 
side. 


FIG.  18. 


Waist.     Place  hands.     Left — Up— Right— Up. 


86 


PHYSICAL    TRAINING. 


THE  ENTIRE  WAIST. 

Stand  erect.  Place  the  hands  on  the  side  of  the 
body — palms  to  the  ribs.  Turn  or  twist  the  body  as 
far  as  possible  to  the  right  without  moving  the  feet; 
then  back  to  position;  then  as  far  as  possible  to  the 
left,  and  back  to  position. 


FIG.  19. 


Waist.     Piace  hands.     Right — Front — Left — Front. 


PHYSICAL    TRAINING. 


THE  HIPS. 

Place  the  hands  on  the  hips.  Stand  erect,  with  the 
weight  of  the  body  on  the  left  foot.  Paw  with  the 
right  foot  by  first  drawing  it  well  back,  then  raising 
the  right  knee  quite  high,  and  pushing  the  right  foot 
forward.  Allow  the  limb  to  fall  quite  heavily — the 
foot  striking  the  floor. 


FIG.  20. 


Hips.     Place  hands.     Paw.     Back — Up — Down. 


88 


PHYSICAL    TRAINING. 


THE  HIPS. 

Place  the  hands  on  the  hips.  Stand  erect,  with  the 
weight  of  the  body  on  the  right  foot.  Paw  with  the 
left  foot  by  first  drawing  it  well  back,  then  raising  the 
left  knee  quite  high,  and  pushing  the  left  foot  forward. 
Allow  the  limb  to  fall  quite  heavily — the  foot  striking 
the  floor. 


FIG.  21. 


Hips.     Place  hands.     Paw.     Back — Up— Down. 


PHYSICAL    TRAINING. 


89 


THE  KNEE. 

Place  the  hands  on  the  hips.  Stand  erect,  with  the 
weight  of  the  body  on  the  left  foot.  Raise  the  right 
foot  till  the  calf  of  the  limb  presses  against  the  thigh, 
as  shown  in  the  illustration.  Place  the  foot  to  the 
floor  noiselessly. 


FIG.  22. 


Knee.     Place  hands.     Up — Down — Up — Down. 


PHYSICAL    TRAINING. 


THE  KNEE. 

Place  the  hands  on  the  hips.  Stand  erect,  with  the 
weight  of  the  body  on  the  right  foot.  Raise  the  left 
foot  till  the  calf  of  the  limb  presses  against  the  thigh, 
as  shown  in  the  illustration.  Place  the  foot  noise- 
lessly to  the  floor. 


Fie.  23. 


Knee.     Place  hands.     Up — Down — Up — Down. 


PHYSICAL    TRAINING. 


91 


THE  ANKLE. 

Place  the  hands  on  the  hips.  Stand  erect,  with  the 
weight  of  the  body  on  the  left  foot.  Raise  the  right 
foot  from  the  floor,  and  put  sufficient  strength  in  the 
limb  to  shake  the  foot. 


FIG.  24. 


Ankle.     Place  hands.     Raise  the  foot — Shake — Rest. 


PHYSICAL    TRAINING. 


THE  ANKLE. 

Place  the  hands  on  the  hips,  with  the  weight  of  the 
body  on  the  right  foot.  Raise  the  left  foot  from  the 
floor,  and  put  sufficient  force  in  the  limb  to  shake  the 
foot. 


FIG.  25. 


Ankle.     Place  hands.     Raise  the  foot — Shake — Rest. 


PHYSICAL    TRAINING. 


93 


FOR  THE   MUSCLES. 

THE    CALF    AND    THIGH. 

Stand  erect.  Rise  slowly  on  the  toes,  raising  the 
heels  as  far  as  possible  from  the  floor.  Poise  a  few 
seconds,  then  allow  the  heels  to  touch  the  floor,  but 
do  not  sink  heavily  upon  them,  nor  allow  the  body  to 
sway  backward  and  forward.  Place  the  hands  on  the 
hips,  as  it  will  aid  in  maintaining  a  balance. 


FIG.  26. 


Place  hands.     Rise  on  toes.     Up — Down — Up— Down. 

"          "      from  10  to  50  times. 


PHYSICAL    TRAINING. 


THIGHS. 

Place  the  hands  on  the  hips.  Bend  both  knees,  and 
settle  the  body  toward  the  floor,  sitting — or  so  endeav- 
oring— upon  the  heels.  Keep  the  body  erect  from  the 
waist  up.  Spring  up  to  position  as  soon  as  the  lowest 
position  is  reached. 


FIG.  27. 


Sit.     Place  hands.     Down — Up — Down — Up. 

from  i  o  to  25  times. 


PHYSICAL    TRAINING 


95 


FORE-ARM. 

Have  the  arms  rest  easily  at  the  side,  as  shown  in 
the  illustration.  Close  the  hands  tightly,  and  open 
them  vigorously,  thrusting  the  fingers  out  and  extend- 
ing or  stretching  them  as  much  as  possible. 


FIG.  28. 


Fingers.      Shut — Open — Shut — Open. 

"          from  10  to  25  times. 


90  PHYSICAL    TRAINING. 

CHEST  AND  ARMS. 

Stand  erect  between  two  desks  or  chairs,  or  in  front 
of  a  chair  with  high  arms.  Bend  forward,  and  place 
the  hands  as  shown  in  the  illustration.  Step  back 
until  only  the  toes  touch  the  floor.  Hold  up  the  head 
so  that  the  body  is  straight  from  head  to  foot.  Let 
the  body  down  slowly  between  the  desks  or  chairs,  or 
chair  arms. 

Let  the  body  down  as  far  as  possible,  then  straighten 
the  arms,  raising  the  weight  of  the  body,  resting  on 
them.  Do  not  beyd  the  body,  but  keep  it  perfectly 
straight  from  head  to  foot. 


FIG.  29. 
Chair.     Position — Hands — Feet.     Down — Up. 

"          " 
From  3  to  25  times. 


PHYSICAL    TRAINING.  97 


NOTE. 

If  all  the  movements  of  the  preceding  exercises  are 
taken,  from  three  to  five  times  will  suffice,  especially 
for  school  or  class  work. 

Those  persons  having  more  time  and  desiring  more 
rapid  development,  may  increase  the  number  of  times 
of  each  movement  to  any  extent  that  will  not  cause 
fatigue.  The  author  generally  takes  each  exercise 
about  twenty-five  times.  Some  of  these  are  favorites. 
For  instance,  the  exercise  illustrated  by  Fig.  26  he 
always  takes  fifty  times,  at  least;  often  increasing  it  to 
a  hundred.  After  hours  of  mental  labor,  it  is  espe- 
cially helpful  in  drawing  the  extra  amount,  of  blood 
from  the  brain  to  supply  the  muscles. 

To  this  list  of  exercises  without  apparatus,  may  be 
added  the  dumb-bell  system. 


PHYSICAL    TRAINING. 


r-9-  lo-n 


FRONT  VIEW  OF  MUSCLFS. 

N.  I!.—  I'.y  n-fcrrin.c  to  pave  ion.  you  will  I'liul  that  tin-  numbers  used  in 
the  above  figure  correspond  with  the  various  cxm.i-.i-s  i;'V(  'i  in  WAU.MAN'S 
DUMB  BELL  SVSIF.M. 


PHYSICAL    TRAINING. 


99 


r.ACK.  VIKXV  ()!•-  MUSCLES. 

N.  I'.  — 15y  referring  to  page  100,  yon  will  find  that  the  numbers  used  in 
the  above  figure  correspond  with  tin-  various  exercises  given  in  WAKMAN'S 
PUMB  BELL  SYSTEM. 


100  PHYSICAL    TRAINING. 

WARMAN'S  DUMB-BELL  SYSTEM. 

KEY    TO    THE    PHYSIOLOGICAL    CHART. 

The  figures  on  the  charts  correspond  with  those  of 
the  dumb-bell  exercises;  showing  the  muscles  that  are 
developed  when  the  movements  are  taken  as  indicated 
by  the  chart  figures. 

Ascertain  what  muscles  are  weak,  what  portion  of 
the  body  is  most  in  need  of  exercise;  then  practice 
such  as  will  bring  about  the  desired  result.  Strength 
and  symmetrical  development  are  sure  to  ensue. 

No.  i.     The  fore-arm. 

No.  2.     The  extreme  upper  arm. 

No.  3.     The  upper  chest. 

No.  4.     The  entire  chest. 

No.  5.     The  extreme  point  of  the  shoulder. 

No.  6.  The  front  and  back  of  the  upper  arm  (bi- 
ceps and  triceps). 

No.  7.     The  shoulder. 

No.  8.     The  shoulder,  and  the  side  of  the  chest. 

No.  9-10-11.  The  abdomen,  the  small  of  the  back, 
and  the  sides. 

No.  12.     The  extreme  upper  part  of  the  shoulder. 

No.  13.     The  lower  thigh — inner,  front  and  back. 

No.  14.  The  entire  calf,  the  thigh,  the  ankle  and 
the  foot. 

No.  14-19.  The  neck — as  per  14  to  19  in  exercises 
without  apparatus. 

No.  15.  The  thigh — front,  back,  and  the  extreme 
upper  inner  portion. 


PHYSICAL    TRAINING.  IOI 

No.  1 6.  The  thigh — the  lower  front  and  the  lower 
back. 

No.  17.     The  thigh — the  inner  portion. 

NOTE. — It  will  be  observed  that  we  have  studiously 
avoided  the  use  of  technical  terms. 

The  Indian  club  exercises  are  intended  to  strengthen 
and  invigorate  the  entire  body,  but  their  use  is  espe- 
cially designed  to  develop  the  muscles  of  the  waist, 
chest,  arms  and  shoulders. 

The  exercises  without  the  use  of  apparatus,  will 
give  freedom  and  flexibility  to  the  joints,  at  the  same 
time  strengthening  and  developing  many  of  the 
muscles. 

The  dumb-bells  will,  when  adhering  to  the  system 
herein  given,  bring  into  action  all  the  muscles,  thus 
producing  a  symmetrical  development  of  the  body. 

While  we  advocate  (and  take)  all  the  exercises,  we 
especially  commend — as  a  morning  tonic — Exercise 
No.  25  (without  apparatus),  and  Exercise  No.  28 — 
with  the  two  clubs. 


102  PHYSICAL    TRAINING. 


WARMAN'S  DUMB-BELL  EXERCISES. 

Should  these  exercises  be  given  without  dumb-bells, 
keep  the  hands  closed.  Characterize  each  movement 
by  a  strong,  vigorous  action. 

The  expense  of  the  dumb-bells,  however,  is  so 
trifling,  the  space  they  occupy  of  so  little  moment, 
the  results  derived  therefrom  so  beneficial,  that  the 
author  recommends  their  use. 

There  is  nothing  to  be  gained  by  heavy  dumb-bell 
work.  Yet  the  exercises  here  given  should  not  be 
classed  under  light  calisthenics.  While  the  dumb-bell 
that  is  used  should  be  light,  the  force  whereby  it  is 
used  should  be  heavy. 

Knowing  that  wooden  dumb-bells — even  those  of 
the  same  weight — have  not  always  the  same  sized 
handle,  and  that  the  majority  of  the  handles  are  too 
small  for  the  average  sized  hand,  we  have  arranged, 
in  consequence  of  this  difficulty,  with  Messrs.  Spald- 
ing  &  Bros.,  of  Chicago  and  New  York,  to  make  for 
us  what  is  known  as 

WARMAN'S  DUMB-BELL  SUBSTITUTE. 

These  substitutes  have  given  perfect  satisfaction; 
are  more  durable  than  the  wooden  dumb-bell;  are 
highly  polished,  with  an  ebony  finish;  will  not  mar 
by  striking  them  together;  will  serve  alike  for  the 
smallest  or  the  largest  hand;  will  occupy  but  very 
little  space;  can  be  curried  in  the  pocket;  and  last, 


PHYSICAL    TRAINING.  103 

but  not  the  least  to  be  considered,  they  are  /ess  expen- 
sive than  the  wooden  dumb-bells. 

GENERAL    DIRECTIONS. 

Music,  —  Portions  of  army  selections,  such  as 
"  Tramp,  tramp,  tramp,"  and  "  Marching  through 
Georgia,"  are  especially  adaptable  for  class  work. 

Grasp  the  dumb-bells  firmly,  and  cause  every  move- 
ment to  be  one  of  vigorous  action. 

The  number  of  moves  in  each  exercise  should  cor- 
respond with  the  impulses  of  the  music — the  number 
of  impulses  being  optional  with  the  teacher. 

We  would  suggest  as  a  criterion,  that,  in  taking  the 
first  exercise  to  the  tune  of  "Tramp,  tramp,  tramp," 
etc.,  the  change  to  the  second  exercise  should  occur 
directly  after  the  seventh  upward  impulse.  In  taking 
the  second  exercise,  the  change  occurs  directly  after 
the  seventh  impulse  to  the  right. 


IO4 


PHYSICAL    TRAINING. 


EXERCISE  1. 

Extend  the  arms  to  the  side,  as  shown  in  the  illus- 
tration. Do  this  when  position  is  called  or  the  signal 
given  by  the  music. 

The  hands  should  rise  and  fall  with  each  musical 
impulse.  Bring  the  hands  down  and  in  under  as  far 
as  possible,  and  then  up  as  far  as  possible.  Do  not 
move  the  arms  except  at  the  wrist  joint. 


•  n 


FIG.  i. 


Position.     Down — Up — Down — Up. 


change. 


PHYSICAL    TRAINING.  105 

EXERCISE  2. 

At  the  conclusion  of  the  seventh  upward  impulse  of 
Exercise  i,  keep  the  arms  extended,  but  turn  or  twist 
the  arm  to  the  right,  then  to  the  left.  This  movement 
will  affect  the  whole  arm  and  the  shoulder.  Do  not 
lower  the  arm,  but  keep  it  extended  during  the  exer- 
cise. Do  not  loosen  the  grasp  on  the  bells. 


Turn.     Right— Left— Right— Left. 


"       change. 


io6 


PHYSICAL    TRAINING. 


EXERCISE  3. 

Bring  the  arms  forward  on  a  direct  line,  as  shown 
in  the  illustration.  Strike  the  bells  together,  and 
return  them  on  the  same  line,  carrying  them  just  a 
little  back  of  position.  Do  not  lou'er  the  arms  nor 
bend  the  body  in  the  foolish  endeavor  to  try  to  strike 
the  back  of  the  hands  behind  you.  If  the  hands  are 
kept  on  a  direct  line  with  the  shoulder,  and  the  body 
kept  erect,  not  one  person  in  ten  thousand  can  strike 
the  back  of  the  hands  together.  When  the  bells  pass 
back,  do  not  bend  the  body,  but  allow  it  to  sway. 


*  FIG.  3. 
Front — Back — Front — Back. 


change  at  will. 


PHYSICAL    TRAINING. 


107 


EXERCISE  4. 

Make  the  change  from  the  front  position  of  the  last 
exercise,  bringing  the  hands  back  to  the  side,  as  shown 
in  the  illustration.  Place  the  bells  vertically  against 
the  ribs,  but  do  not  bend  tht  wrist.  Thrust  the  arms 
forward  and  back.  Bring  the  hands  back  to  the  ribs 
each  time — with  unbent  wrist. 


FIG.  4. 


Back— Front— Back— Front. 


"         Change  at  will. 


io8 


PHYSICAL    TRAINING. 


EXERCISE  5. 

When  the  hands  are  drawn  back  the  last  time  in  the 
preceding  exercise,  thrust  them  down  with  force;  then 
bring  them  up  under  the  arms  to  the  armpits.  Bend 
the  wrists  as  much  as  possible,  when  the  hands  touch 
the  armpits,  but  bring  the  arm  up  perfectly  straight, 
as  shown  in  the  illustration. 

In  throwing  the  arms  down  with  force,  remove  the 
weight  of  the  body  from  the  heel.  By  so  doing  the 
jarring  of  the  body  will  be  avoided,  as  well  as  the  jar- 
ring of  the  room,  and  possibly  the  jarring  of  some  one's 
nerves.  Do  not  bend  the  body,  but  incline  it  forward. 


I  ( 

FIG.  5. 
Down — Up — Down — Up. 

Change  at  will. 


PHYSICAL    TRAINING. 


109 


EXERCISE  6. 

On  the  last  upward  move,  thrust  the  arms  out  at  the 
side,  with  the  hands  on  a  line  with  the  shoulders. 
Thrust  out  and  back  with  force,  taking  care  not  to 
lower  the  elbows,  and  not  to  bend  the  wrists.  See 
illustration.  The  bell  should  not  strike  the  shoulder. 


\ 


FIG.  6. 


Out— Back— Out— Back. 


Change  at  will. 


no 


PHYSICAL    TRAINING. 


EXERCISE  7. 

Thrust  the  hands  up,  as  shown  in  the  illustration. 
The  bells  may  be  allowed  to  click,  if  thought  desir- 
able. In  bringing  the  bells  down,  touch  the  shoulders 
with  them  without  lowering  the  arm.  Make  an  effort 
to  extend  the  arms  as  far  as  possible  above  the  head. 


FIG.  7. 
Up- — Down — Up — Down. 


Change  at  will. 


PHYSICAL    TRAINING. 


Ill 


EXERCISE  8. 

Place  the  left  hand  at  the  side — the  arm  akimbo, 
the  hand  resting  against  the  ribs.  Extend  the  right 
arm  forward,  as  shown  in  the  illustration.  Sweep  the 
hand  toward  the  floor,  making  a  complete  and  perfect 
circle  at  the  right  side. 

We  would  suggest  the  making  of  about  three  full 
circles  forward,  and  three  full  circles  reversed.  Then 
bring  the  right  hand  to  the  side — the  arm  akimbo — 
and  extend  the  left  arm  forward  for  three  full  sweeps 
forward  and  toward  the  floor,  and  the  three  reverse 
movements. 


-.. 


FIG.  S. 


Right.     Forward  and   sweep.  1-2-3. 

Reverse      "  1-2-3. 

Left.        Forward     "          "  1-2-3. 

Reverse  '  1-2-3. 


112 


PHYSICAL    TRAINING. 


EXERCISE  9. 

Return  the  left  hand  to  the  side;  both  arms  will 
then  be  akimbo.  Change  the  music  to  very  slow 
march  time.  The  arms  will  now  rest  while  the  waist 
muscles  are  being  exercised. 

Bend  the  body  slowly  forward  aod  as  far  down  as 
possible,  then  up  and  as  far  back  and  down  as  possi- 
ble, bending  the  knees  on  the  backward  movement. 
Do  not  allow  any  jerkiness  in  this  and  the  next  two 
exercises,  but  instead,  a  feeling  akin  to  the  stretching 
of  the  body — especially  of  the  muscles  of  the  back  and 
abdomen. 


/*  ••-._.•; 


FIG.  9. 
Forward — Up — Backward — Up. 


Change  at  will. 


PHYSICAL    TRAINING. 


EXERCISE  10. 

Bend  the  body  to  the  right  as  far  as  possible,  then 
up  and  to  the  left  as  far  as  possible,  without  raising 
either  foot  from  the  floor.  Keep  the  bells  at  the  side — 
arms  akimbo.  There  should  be  strong  tension  of  the 
muscles  on  either  side.  Make  the  movements  very 
slowly. 


-r-\ 


FIG.  10. 


Right— Up— Left— Up. 


Change  at  will. 


PHYSICAL    TRAINING. 


EXERCISE  11. 


Twist  or  turn  the  body  as  far  as  possible  to  the 
right,  then  to  the  left.  Do  not  move  the  feet,  or  bend 
the  body  forward  or  backward,  or  from  side  to  side 
Make  the  movements  very  slowly. 


FIG.  ii. 


Right— Left— Right— Left. 
Change  at  will. 


PHYSICAL    TRAINING.  115 

EXERCISE  12. 

Drop  the  hands  down  so  that  the  arms  are  pendant 
at  the  side.  Turn  the  palms  outward,  with  the  back  of 
the  hands  touching  the  limbs.  Extend  the  arms  out- 
ward and  up,  as  shown  in  the  illustration.  Keep  the 
arms  as  straight  as  possible,  touching  the  bells  together 
as  far  above  the  head  as  possible,  without  moving  the 
feet.  Bring  the  bells  back  to  the  side  of  the  body 
with  the  arms  still  extended.  Each  time  that  the  bells 
are  brought  down,  touch  the  limbs  with  the  back  of 
the  hands. 


\ 


FIG.  12. 
Turn.     Up — Down — Up — Down. 


Change  at  will. 


n6 


PHYSICAL    TRAINING. 


EXERCISE  13. 

Bring  the  hands  to  the  side  with  the  bells  vertical, 
as  shown  in  the  illustration.  Keep  the  left  hand  in 
position  during  the  movement  of  the  right,  and  rice 
rcrsa.  Step  well  forward,  as  shown  in  the  illustration. 
Bend  the  right  knee,  and  place  the  right  hand  to  the 
floor  by  the  side  of  the  right  foot.  Turn  the  left  foot 
on  the  side  and  keep  the  limb  unbent.  Spring  back 
to  position.  Take  the  same  exercise  with  the  left 
limb,  placing  the  left  hand  on  the  floor  by  the  side  of 
the  left  foot. 


. 

r 


FIG.   13. 
Right.     Forward — Up — Forward — Up. 

Left. 


Change  at  will. 


PHYSICAL    TRAINING. 


EXERCISE   14. 

Place  the  hands  upon  the  side,  as  shown  in  the 
illustration.  Stand  erect.  Rise  slowly  on  the  toes, 
raising  the  heels  as  far  as  possible  from  the  floor. 
Poise  a  few  seconds,  then  allow  the  heels  to  touch  the 
floor,  but  do  not  sink  heavily  upon  them,  nor  allow 
the  body  to  sway  backward  and  forward. 


FIG.    14. 


Up — Down — Up — Down. 
From  10  to  50  times. 


n8 


PHYSICAL    TRAINING. 


EXERCISE   15. 

Place  the  right  hand  to  the  left  chest,  as  shown  in 
the  illustration.  Step  quite  a  distance  to  the  right,  on 
a  straight  line  with  the  left  foot.  Do  not  take  up  the 
left  foot  from  the  floor,  but  turn  it  on  the  side,  with 
the  limb  unbent.  Swing  the  right  hand  down  and  up 
till  the  bell  hangs  over  the  right  shoulder.  Pass  back 
to  position,  sweeping  the  bell  back  to  the  chest. 

The  same  exercise  should  be  taken  to  the  left  side. 


V  fc  *      . 

*....        Y» 

*—  —.-«.«.«» 

FIG.  15. 
Right — Place — Sweep — Position. 


Left— Place 


PHYSICAL    TRAINING. 


EXERCISE   16. 

Place  the  hands  on  the  chest.  Thrust  them  straight 
up,  then  back  to  the  chest,  then  to  the  floor,  as  shown 
in  the  illustration.  Touch  the  bells  to  the  floor  by  the 
side  of  the  feet.  Keep  the  body  erect  from  the  waist 
up.  Pass  up  to  position,  bringing  the  bells  again  to 
the  chest. 


t      t 


Chest — Up — Chest — Floor. 


Change  at  will. 


PHYSICAL    TRAINING. 


EXERCISE   17. 

Place  the  arms  as  shown  in  the  illustration.  Make 
a  sweep  to  the  floor,  placing  the  bells  by  the  side  of 
the  feet,  and  leaving  them  there,  while  sweeping  the 
hands  far  enough  back  to  complete  a  three-fourths 
circle  from  first  position.  Straighten  the  limbs,  but 
not  the  body,  when  sweeping  the  hands  back. 

On  the  return  movement  bend  the  limbs,  take  the 
bells  from  the  floor,  and  sweep  them  up  and  back  of 
the  head  to  position. 


,-dr: 


Position.     Sweep — Floor — Halt.     Return — Take — Up. 


Conclude  the  exercises  by  placing  the  hands  to  the 
chest,  and  filing  right  or  left,  and  marching. 


PHYSICAL    TRAINING. 


WARMAN'S    INDIAN -CLUB     SYSTEM. 
ONE  CLUB. 

GENERAL     DIRECTIONS. 

Grasp  the  club  firmly,  but  easily;  the  little  finger 
resting  against  the  knob.  As  these  exercises  are 
intended  for  physical  development,  and  not  for  the 
purpose  of  displaying  "fancy  "  or  "  snake  movements" 
— very  good  in  their  way  and  for  the  purpose  designed 
— it  is  advisable  and  necessary  that  the  knob  of  the 
club  should  never  slip  to  the  thumb  and  forefinger; 
neither  should  the  thumb  extend  up  the  handle  of  the 
club.  Place  the  idle  arm  at  the  side,  with  the  back  of 
the  fingers  resting  gracefully  against  the  side  of  the 
body.  Do  not  allow  the  club  to  wabble.  When  a 
movement  is  made  requiring  the  arm  to  be  extended, 
hold  the  club  firmly,  yet  as  gracefully  as  if  it  were  a 
part  of  that  extension.  Imagine  that  you  are  stand- 
ing between  perfect  circles  at  right  angles  with  each 
other — large  and  small  on  either  side;  large  in  front 
and  small  behind.  The  clubs  should  follow  these 
lines  perfectly  in  all  the  small  circles  and  sweeps. 

Be  satisfied  to  practice  with  one  club  till  all  the 
single  moves  have  been  mastered;  the  double  moves 
will  then  be  more  readily  attained,  as  they  are  combi- 
nations of  the  single. 

Practice  each  move  separately,  as  shown  in  the 
illustration  of  the  same.  Learn  the  name  of  each 


122  PHYSICAL    TRAINING. 

move,  and  it  will  be  helpful,  inasmuch  as  it  is  sug- 
gestive. 

Do  not  be  ambitious  to  handle  heavy  clubs.  Judi- 
cious practice  regularly  taken  with  a  pair  of  light  clubs, 
will  prove  more  beneficial  than  spasmodic  or  overwork 
with  heavy  clubs.  Stand  firmly,  but  not  rigidly.  Place 
the  feet  in  as  graceful  and  comfortable  a  position  as 
the  nature  of  the  movement  will  allow.  Do  not  quite 
touch  the  heels,  nor  place  them  too  far  apart,  when 
facing  an  audience. 

SIZE    OF    CLUBS. 

We  have  observed  that,  as  a  general  thing,  a  lady  of 
average  strength  will  use  a  two-pound  club  with  ease; 
a  gentleman,  a  four-pound  club.  These  are  sufficiently 
heavy  for  beginners,  especially  when  taking  our  entire 
system  of  exercises  without  rest,  giving  each  move- 
ment three  times. 


ERRATA. 

INDIAN-CLUB  SYSTEM. 
ONE  CLUB. 

Figures  15  to  22  inclusive  should  face  to  the  left— 
as  directed  in  the  instructions  accompanying  the 
illustrations. 


PHYSICAL    TRAINING. 


123 


WARMAN'S  INDIAN-CLUB  SYSTEM. 
ONE   CLUB. 


POSITION. 


I24 


PHYSICAL    TRAINING. 


Place  the  club  in  the  hands,  as  shown  in  POSITION. 
Toss  the  club  a  little  higher  than  the  head,  placing  the 
left  hand  against  the  side  of  the  body,  the  back  of  the 
fingers  touching  the  body.  Pass  the  right  hand  back 
of  the  head  at  the  right  side,  and  allow  the  club  to 
drop  and  form  a  complete  small  circle  back  of  the 
head,  which  we  will  designate  as  the  small  inward. 
Follow  this  movement  with  a  full  sweep  of  the  arm  in 
front  toward  the  left  side,  bringing  it  up  on  the  right 
to  make  two  small  inwards,  etc.,  thus  forming  Fig.  i. 


INWARD — RIGHT. 

1  Small  circle  inward  -  Sweep  in  front. 

2  «  >•  <i       «       .. 

3  "  "  "      "      " 


PHYSICAL    TRAINING. 


125 


CHANGE — by  halting  the  club,  just  as  it  sweeps  up 
the  right  side,  a  little  higher  than  the  shoulder — and 
reverse  the  movement. 


FIG.  2. 


OUTWARD — RIGHT. 


1  Small  circle  outward— Sweep  in  front. 

2  " 

3  "         "  "  


126 


PHYSICAL    TRAINING. 


CHANGE — by  passing  the  club  to  the  left  hand  just 
as  it  sweeps  up  toward  the  left  side  the  third  time. 
When  a  little  higher  than  the  shoulder,  let  it  fall  to  a 
small  outward  circle. 


\ 


OUTWARD — LEFT. 

1  Small  circle  outward — Sweep  in  front. 

2  "  "  ''  "          "         " 

3  "         "  "  "       "      " 


PHYSICAL    TRAINING. 


127 


CHANGE — by  omitting  the  third  sweep  outward,  but 
instead,  drop  the  club  in  front  of  the  face,  following 
with  a  full  sweep  inward,  bringing  up  the  club  on  the 
left  side  and  making  a  small  inward  circle. 


FIG.  4. 


INWARD— LEFT. 

1  Small  circle  inward— Sweep  in  front. 

2  "  "  " 

3  "  "  "       "      " 


128 


PHYSICAL    TRAINING. 


CHANGE — by  halting  the  club  when  it  sweeps  up 
the  left  side  the  third  time,  poising  it  as  shown  in  the 
illustration.  Let  it  fall  as  if  to  make  an  outward,  but 
instead  of  making  a  full  circle,  drop  it  in  front  of 
the  face. 


rein  2 


FIG.  5. 


POISE — DROP.       LEFT. 

Poise  at  I— Poise  at  2 — Drop  in  front  of  the  face. 


PHYSICAL    TRAINING. 


129 


CHANGE — by  poising  again  at  i,  reversing  the  move- 
ment to  a  small  outward;  then  sweep  it  in  front,  taking 
it  up  with  the  right  hand  and  halting  it  at  poise  i  on 
the  right  side.  Let  it  fall  as  if  to  make  an  outward; 
but  instead  of  making  a  full  circle,  drop  it  in  front  of 
the  face. 


FIG.  6 


POISE — DROP.       RIGHT. 

Poise  at  i — Poise  at  2 — Drop  in  front  of  the  face. 


130 


PHYSICAL    TRAINING. 


CHANGE — by  poising  again  at  i,  and  reversing  the 
movement  to  a  small  outward;  then  sweep  it  in  front 
and  take  it  up  with  the  left  hand  to  poise  i  left;  re- 
verse it  to  a  small  outward,  and  pass  it  from  hand  to 
hand  after  each  small  outward. 


'          *  / 

/  /  .*  / 

if  t  ;   { 


ALTERNATING   OUTWARD. 
Outward — Right — Sweep.     Outward — Left — Sweep. 


PHYSICAL    TRAINING. 


CHANGE — by  taking  the  club  again  in  the  right  hand 
as  if  to  make  a  fourth  outward,  but  instead,  make  a 
small  inward,  passing  it  quickly  behind  the  head  to 
the  left  hand,  which  should  be  in  position  to  grasp 
the  club  without  stopping  its  motion.  It  will  drop 
into  a  small  outward  circle  with  the  left  hand.  Sweep 
it  out  and  front,  pass  it  again  to  the  right  hand. 


FIG.  8. 


LARGE  WHEEL — LEFT. 

Inward — Right — Outward — Left — Sweep. 

Drop. 


1 32 


PHYSICAL    TRAINING. 


CHANGE— by  omitting  the  last  sweep,  but,  instead, 
drop  the  club  in  front  of  the  face  with  the  left  hand, 
giving  a  full  sweep  inward,  thus  reversing  the  move- 
ment. 


f      *'      *'      ^       *•.*'>" 
/    /     //      V,    \  -v 

•         .'*        '  «        \'-       \ 

/        if      •        f\         ,      V      \ 

h  i  <<^J  ;  i 


LARGB  WHEEL — RIGHT. 
Inward— Left.     Outward— Right.    Sweep. 


Drop. 


PHYSICAL    TRAINING. 


133 


CHANGE — by  again  omitting  the  last  sweep.  Drop 
the  club  in  front  of  the  face  with  the  right  hand,  giv- 
ing a  full  sweep  inward,  thus  reversing  the  move- 
ment. 


V, 


FIG.   10. 


SMALL    WHEEL — LEFT. 
Inward — Right.     Outward— Left.     Avoid  Sweep. 

•«  "  "  Drop. 


PHYSICAL    TRAINING. 


CHANGE — by  dropping  the  club  in  front  of  the  face 
with  the  left  hand,  following  with  a  full  sweep  inward, 
thus  reversing  the  movement. 

It  will  be  observed  that,  in  making  the  small  wheels, 
the  sweeps  are  omitted,  thus  distinguishing  between 
the  large  and  small  wheels. 


FIG.  ii. 


SMALL  WHEEL— RIGHT. 

Inward — Left.     Outward — Right.     Avoid  Sweep. 
•'  "  "          Drop  and  Poise. 


PHYSICAL    TRAINING. 


'35 


CHANGE — by  again  dropping  the  club  in  front  of 
the  face  with  the  right,  giving  a  full  sweep  inward; 
but,  as  the  club  comes  up,  halt  it  at  poise  i,  swing  it 
to  poise  2,  and  drop  in  front  of  the  face,  bringing  it 
to  an  inward.  Sweep  it  in  front  and  halt  it  again  at 
poise  i. 


FIG.   12. 


POISE  —  DROP  —  INWARD.       KIOHT. 

Poise  at  i  —  I'o'se  at  2  —  Drop  —  Inward  —  Sweep. 


o\-er. 


i36 


PHYSICAL    TRAINING. 


CHANGE — bypassing  the  club  to  the  left  hand,  mak- 
ing the  change  back  of  the  head.  Pass  from  the  last 
small  inward  circle  with  the  right  hand  to  a  small  out- 
ward with  the  left.  Drop  the  club  in  front  of  the 
face  and  sweep  it  up  to  poise  i,  swing  it  to  poise  2, 
and  then  drop  it  in  front  of  the  face,  and  bring  it  to 
an  inward.  Sweep  it  in  front,  and  halt  it  again  at 
poise  i. 


\ 


POISE — DROP — INWARD.       LEFT. 

Poise  at  I  —  Poise   at  2— Drop  Inward — Sweep. 
"     "  "         "     "  "         "  "     Pass  Over. 


PHYSICAL    TRAINING. 


137 


CHANGE — by  passing  the  club  to  the  right  hand, 
making  the  change  back  of  the  head,  going  from  a 
small  inward  left  to  a  small  outward  right.  Drop  the 
club  in  front  of  the  face  and  sweep  it  to  an  inward 
right,  passing  it  directly  back  to  the  left  hand — mak- 
ing the  change  back  of  the  head — and  making  a  drop 
and  inward  left. 


FIG.  14. 


ALTERNATING   DROP   AND   INWARD. 
Drop — Sweep — Inward — Over.     Drop  —Sweep — Inward — Over. 

"  "  "         Turn  the  body  to  the  left. 


138 


PHYSICAL  TRAINING. 


CHANGE — by  turning  the  body  to  the  left  just  as  the 
club  is  completing  the  last  small  inward  circle.  Keep 
the  arm  bent,  and  make  a  wrist  circle  at  the  side.  Keep 
a  firm  hold  on  the  club,  not  allowing  the  knob  to  slip 
to  the  thumb  and  fore  finger. 


FIG.  15. 


SMALL  SIDE. 

Small  side-circle.     1-2-3. 


PHYSICAL    TRAINING. 


139 


CHANGE — by  extending  the  arm  upward  and  for- 
ward, .making  a  large  circle  at  the  side  without  bend- 
ing the  arm. 


f 


\ 


\ 


FIG.  16 


LARGE  SIDR. 
Large  side-circles.      1-2-3. 


140 


PHYSICAL    TRAINING. 


CHANGE — by  checking  the  club  just  as  it  passes  the 
fact  on  the  third  downward  stroke,  and  reversing  the 
movement.  Do  not  allow  the  club  to  wabble  when 
checking  it,  nor  the  arm  to  bend  in  making  the  circle. 


FIG.  17. 


REVERSE. 

Large  side  —  Reverse.     I- 


PHYSICAL    TRAINING. 


141 


CHANGE — as  the  club  comes  up  in  front  on  the  third 
circle.  When  it  is  high  enough,  drop  it  to  a  small 
side,  followed  by  a  large  side;  then,  as  it  is  ready  to 
descend  as  if  to  make  a  second  large  side,  bring  it 
diagonally  to  the  left  side  with  a  full  sweep;  then  back 
to  the  starting  point  of  a  large  side,  and  make  another 
large  side-circle. 


FIG.  18. 

SIDE  AND  DIAGONAL. 

1  Small — Large — Diagonal — Large. 

2  "  "  " 

3  "     and  over. 


142 


PHYSICAL    TRAINING. 


CHANGE — at  the  close  of  the  third  small  circle,  by 
making  a  small  inward  and  passing  the  club  to  the  left 
hand,  making  the  change  back  of  the  head.  Make  a 
small  outward  with  the  left,  and  when  the  club  be- 
comes vertical,  drop  it  back  to  a  small  inward  with  the 
same  hand,  and  when  the  club  again  becomes  vertical, 
change  the  movement  to  a  small  side-circle. 


FIG.  19. 


SMALL   SIDE. 
Small  side-circle.      1-2-3. 


PHYSICAL    TRAINING. 


143 


CHANGE — by  extending  the  arm  upward  and  for- 
ward, making  a  large  circle  at  the  side,  without  bend- 
ing the  arm. 


FIG.  20. 


LARGE    SIDE. 

Large  side  circle.      1-2-3. 


144 


PHYSICAL    TRAINING. 


CHANGE — by  checking  the  club  just  as  it  passes  the 
feet  on  the  third  downward  stroke,  and  reversing  the 
movement.  Do  not  allow  the  club  to  wabble  when 
checking  it,  nor  the  arm  to  bend,  when  making  the 
circle. 


REVERSE. 

Large  side — Reverse.     1-2-3. 


PHYSICAL    TRAINING. 


M5 


CHANGE — as  the  club  conies  up  in  front  on  the  third 
circle.  When  it  is  high  enough,  drop  it  to  a  small 
side,  followed  by  a  large  side;  then,  as  it  is  ready  to 
descend  as  if  to  make  a  second  large  side,  bring  it  diag- 
onally to  the  right  side  with  a  full  sweep;  then  back 
to  the  starting  point  of  a  large  side,  and  make  another 
large  side-circle. 


FIG.  22. 

SIDE  AND  DIAGONAL. 
i   Small  — Large — Diagonal— Large. 


and  face  front. 


146 


PHYSICAL    TRAINING. 


CHANGE — by  extending  the  arm  at  the  completion 
of  the  third  small  circle,  as  if  to  make  a  large  side 
circle;  then,  just  as  the  club  is  ready  to  sweep  down, 
turn  the  body  quickly  back  to  the  front  position. 
Sweep  the  club  in  front,  make  a  small  outward  with 
the  left  hand,  and  sweep  it  to  the  right.  Place  the 
right  hand  as  shown  in  the  illustration,  and  make 
small  circles  outside  and  inside  the  arm,  keeping  the 
arm  extended  as  much  as  possible,  and  keep  the  club 
as  near  the.  arm  as  possible.  Keep  the  little  finger  next 
to  the  knob. 


OST 


FIG.  23. 

CHIN-KNOCKER. 

Outside  of  arm — Inside  of  arm. 


Sweep  to  the  left  hand. 


PHYSICAL    TRAINING. 


147 


CHANGE — by  sweeping  the  club  to  the  left  hand  and 
making  a  small  outward  with  the  left.  Place  the  hand, 
as  shown  in  the  illustration,  and  make  small  circles 
outside  and  inside  the  arm,  keeping  the  arm  extended 
as  much  as  possible;  also  keep  the  club  moving  as 
near  the  arm  as  possible.  Do  not  let  the  knob  of  the 
club  slip  to  the  thumb  and  forefinger. 


FIG.  24. 

CHIN-KNOCKER. 
Outside  of  arm — Inside  of  arm. 


"        "     "        Sweep  to  the  right  hand. 


148 


PHYSICAL    TRAINING. 


CHANGE — by  carrying  the  club  to  the  right  side  by 
the  right  hand,  until  the  hand  is  straight  with  the 
shoulder,  as  seen  in  the  illustration.  Grasp  the  club 
firmly,  and  hold  it  in  an  upright  position.  Without 
raising,  lowering  or  bending  the  arm  the  slightest,  lay 
the  club  on  the  arm,  then  raise  it  and  extend  it  till  it 
is  perfectly  straight.  Throughout  this  entire  exercise 
the  arm  should  not  move,  nor  bend  at  the  elbow. 


FIG.  25. 


THE   LEVER. 

Upright — On  the  arm — Straight  out. 


and  toss  to  outward. 


PHYSICAL    TRAINING. 


149 


CHANGE — by  tossing  the  club  to  a  small  outward, 
and  sweep  it  to  the  left  hand;  stop  the  hand  as  soon 
as  it  is  even  with  the  shoulder,  and  place  the  club  in 
an  upright  position.  Lay  the  club  on  the  arm  without 
bending  the  arm  at  the  elbow.  Raise  the  club  with- 
out moving  the  arm,  and  extend  it  until  it  is  perfectly 
straight,  as  shown  in  the  illustration. 


FIG.  26. 


THE    LK.VF.R. 

Upright — On  the  arm — Straight  out. 


and  toss  to  outward. 


PHYSICAL    TRAINING. 


CHANGE — by  tossing  the  club  to  a  small  outward. 
Do  not  make  a  sweep,  but  just  as  the  club  completes 
the  small  circle,  reverse  it  to  a  small  inward.  Then, 
just  as  the  club  is  upright,  make  a  small  side-circle, 
and  when  the  club  is  again  upright,  make  a  small 
inward;  thus  alternating  small  inwards  and  small 
sides. 


INWARD   AND    SIDE. 
Small  inward — Small  side. 


and  over  to  the  right. 


PHYSICAL    TRAINING. 


CHANGE — by  passing  the  club  back  of  the  head  to 
the  right  hand.  Make  a  small  outward  with  the  right 
hand,  then  reverse  it  to  a  small  inward,  and,  as  it 
comes  to  an  upright  position,  change  it  to  a  small  side 
circle,  then  back  to  a  small  inward;  thus  alternating 
small  sides  and  small  inwards 


FIG.  28. 

INWARD    AND    SIDE. 

Small  inward — Small  side. 


and  toss  over  the  head,  letting 

it  drop  gently  in  the   left   hand,  as  shown   in   Fig.  i — position. 
This  will  give  a  graceful 

FINISH. 


152  PHYSICAL    TRAINING. 

WARMAN'S  INDIAN-CLUB  SYSTEM. 

CONDENSED  FOR  CALLING. — ONE  CLUB. 

Pre-supposing  that  the  pupil  has  become  familiar 
with  all  the  movements;  /'.  e.,  with  the  necessary  details 
in  the  learning  of  each,  we  present  herewith  our  sys- 
tem of  exercises  in  a  condensed  form,  as  a  reminder  to 
the  individual,  or  as  an  aid  to  the  teacher  in  calling 
the  movements  to  a  class 

The  order  of  exercises,  and  the  number  of  move- 
ments of  each,  are  the  same  as  we  use  for  our  classes 
in  their  public  exhibitions. 

On  the  rostrum,  at  the  close  of  our  lecture  on 
"PHYSICAL  TRAINING,  or  THE  CARE  OF  THE  BODY," 
we  aim  not  only  to  entertain,  but  to  exemplify  the  prin- 
ciples set  forth  in  our  lecture,  by  giving,  in  appro- 
priate costume,  our  entire  system  of  Indian-Club  ex- 
ercises— our  clubs  weighing  eight  pounds  each. 

As  a  rule,  we  do  not  advocate  the  use  of  heavy 
clubs;  but  these  to  us  do  not  seem  heavy,  having  had 
them  in  use — privately  and  publicly — for  twenty-one 
years. 

Our  plan  of  work  is  on  the  principle  of  the  HEALTH 
LIFT;/,  e.:  "cumulative  strength"- — the  only  true  prin- 
ciple. Hence  we  advise  the  use  of  one  club  throughout 
the  entire  system  of  exercises;  then  rest  a  moment 
before  swinging  the  two  clubs.  Rest  again,  if  desir- 
able, at  the  close  of  "the  windmill,"  before  concluding 
the  entire  system. 

By  so  doing  we  find  no  difficulty  in  closing  our 
evening's  entertainment  by  a  few  movements  with 
both  clubs  (16  Ibs.)  in  one  hand. 


PHYSICAL    TRAINING.  153 

By  adhering  to  these  suggestions,  invigoration   will 
take  the  place  of  exhaustion.     Be  patient  in  well  doing. 

ONE  CLUB. 

No.     i.  Inward  Right — one. 
"  two. 

"  "         three. 

No.     2.  Outward  Right — one. 

two. 
three. 

No.    3.  Outward  Left — one. 
"  "       two. 

"  "       three.     Drop. 

No.  4.  Inward  Left — one. 
"  "  two. 
"  "  three. 

No.    5.  Poise  and  Drop — Left.     1-2-3. 
No.    6.  Poise  and  Drop — Right.     1-2-3. 
No.     7.  Outward  Right — Outward  Left. 


No.  8.  Large  Wheel — Left.  1-2-3.  Drop  and  reverse. 
No.  9.  Large  Wheel — Right.  1-2-3.  Drpp  and  reverse. 
No.  10.  Small  Wheel — Left.  1-2-3.  Drop  and  reverse. 
No.  ii.  Small  Wheel — Right.  1-2-3.  Drop  and  Poise. 
No.  12.  Poise — Drop — Inward — Right.  1-2-3.  Over. 
No.  13.  Poise — Drop — Inward — Left.  1-2-3.  Over. 
No.  14.  Drop — Inward — Right — Over. 

Drop — Inward — Left — Over. 

Drop — Inward — Right — Over. 

Drop — Inward — Left — Over 

Drop — Inward — Right — Turn. 


154  PHYSICAL    TRAINING. 

No.  15.  Small  Side— Right.     1-2-3. 

No.  16.  Large  Side — Right.     1-2-3. 

No.  17.  Reverse — Right.     1-2-3. 

No.  1 8.  Small — Large — Diagonal — Large. 

-     «  «  «  « 

3  "         Change  to  left  hand. 
No.   19.  Small  Side — Left.     1-2-3. 
No.  20.  Large  Side — Left.     1-2-3. 
No.  21.  Reverse — Left.     1-2-3. 
No.   22.  Small — Large — Diagonal — Large. 

2  «  «  «  « 

3  "       Turn.     Change  to  right. 
No.   23.   Chin-knocker — Right.     1-2-3. 
No.   24.  Chin  knocker — Left.     1-2-3. 
No.  25.   Lever — Right.     1-2-3. 

No.  26.  Lever — Left.     1-2-3. 

No.  27.  Inward  and  Small  Side — Left.     1-2-3. 

No.  28.   Inward  and  Small  Side — Right.     1-2-3. 

Finish  by  tossing  the  club  over  the  head,  dropping 
it  gently  into  the  left  hand. 


PHYSICAL    TRAINING.  155 


WARMAN'S    INDIAN-CLUB    SYSTEM. 
TWO  CLUBS. 

GENERAL     DIRECTIONS. 

When  the  clubs  fall  in  the  same  direction,  and  are 
intended  to  drop  simultaneously,  they  should  not  be 
separated  from  each  other  any  greater  distance  during 
the  movement  than  when  the  movement  began. 

With  the  single  exception  of  a  "  follow"  movement 
(The  windmill,  Fig.  12)  both  clubs  should  drop  with 
the  same  impulse,  even  though  they  are  making  differ- 
ent movements.  The  slightest  variation  from  this 
rule  will  destroy  the  gracefulness  and  beauty  of  the 
swinging. 

When  facing  front,  avoid  turning  the  body  from 
side  to  side,  except  in  Fig.  i.  Practice  before  a  mir- 
ror in  order  that  every  movement  of  the  club  may  be 
seen  while  facing  front.  This  will  teach  one  to  look 
at  his  audience,  instead  of  turning  his  head  and  watch- 
ing the  clubs.  Master  your  clubs  instead  of  allowing 
them  to  master  you. 


ERRATA. 

INDIAN-CLUB  SYSTEM. 
TWO  CLUBS. 

Fig.  24  should  face  to  the   left — as  directed  in  the 
instruction  accompanying  the  illustration. 


156 


PHYSICAL    TRAINING. 


WARMAN'S    INDIAN-CLUB    SYSTEM. 
TWO   CLUBS. 

Take  position  by  pointing  the  two  clubs  to  the  left, 
as  shown  in  the  illustration.  Keep  the  palms  of  the 
hands  up  in  order  to  steady  the  clubs.  Toss  both 
clubs  up  and  out,  sweeping  them  down  in  front  of  the 
body,  and  bringing  them  up  to  left  side.  Avoid 
angles.  Toss  them  out  and  bring  them  in  as  if  de- 
scribing an  arc  of  a  circle. 

N.  B. — To  take  up  the  clubs  artistically — which 
cannot  be  done  until  all  the  movements  shall  have 
been  learned — see  page  187. 


FIG.  i. 

POINT. 

Point  left — Sweep      Point  right — Sweep. 


Halt. 


PHYSICAL    TRAINING. 


157 


CHANGE — by  halting  at  position  and  making  a  small 
outward  with  the  left,  and  a  full  sweep  with  the  right; 
both  clubs  dropping  simultaneously.  The  club  in  the 
right  hand  makes  a  large  revolution,  while  the  one  in 
the  left  makes  a  small  one. 


FIG.  2 


SMALL  LEFT — LARGE  RIGHT. 

• 
Small  Wheel — left.     Large  Wheel — right. 


153 


PHYSICAL    TRAINING. 


CHANGE — by  sweeping  both  clubs  in  front  and 
bringing  them  up  on  the  right  side,  and  halting  them 
in  position  of  point  right.  Make  a  small  outward  with 
the  right  hand,  and  a  full  sweep  with  the  left,  both 
clubs  falling  simultaneously. 


\ 


FIG.  3. 


SMALL  RIGHT.      LA^GE  LEFT. 
Small  Wheel — right.     Large  Wheel — left. 


PHYSICAL    TRAINING. 


159 


CHANGE — by  sweeping  the  clubs  back  to  the  left 
side  and  halting  them  a  second,  making  a  small  out- 
ward with  the  left  and  a  full  sweep  with  the  right. 
Sweep  them  both  to  the  right  side  and  halt  a  sec- 
ond making  a  small  outward  with  the  right  and  a  full 
sweep  with  the  left;  thus  alternating  the  movement 
from  side  to  side. 


FIG.  4. 


ALTERNATE. 

Small  left — Large  right — Sweep.  Small  right — Large  left — Sweep 


i6o 


PHYSICAL    TRAINING. 


CHANGE — by  sweeping  the  clubs  back  to  the  left 
side  and  halting  the  club  in  the  left  hand  at  poise  i; 
but  pass  the  right  club  up  in  front  of  the  face  and 
push  it  back  of  the  head,  letting  it  drop  as  if  to  make 
at\  inward.  Instead  of  making  a  small  circle,  push  it 
to  the  right,  as  shown  in  the  illustration.  As  the  right 
club  drops  behind  the  head,  the  left  club  sweeps  back 
in  front  toward  the  right  side.  The  clubs  now  change 
position — the  left  club  is  pushed  back  of  the  head, 
and  the  right  club  sweeps  back  in  front. 


BACKWARD  DROP. 

Backward  drop — right — push.      Backward  drop — left — push. 


PHYSICAL    TRAINING. 


161 


CHANGE — by  halting  the  left  club  at  poise  i ;  swing 
it  to  poise  2;  and  drop  it  in  front  of  the  face.  While 
this  is  being  done  the  right  club  sweeps  back  on  the 
circle  in  front,  and  halts  at  poise  i  on  the  right  side, 
then  to  poise  2,  and  drops  in  front  of  the  face;  thus 
making  the  regular  poise  and  drop  with  each  hand. 


FIG.  6. 


FORWARD    DROP. 

Poise  and  drop — Left.     Poise  and  drop — Right. 


ii 


162 


PHYSICAL    TRAINING. 


CHANGE — by  halting  the  clubs  a  second  when  they 
are  on  the  left  side.  Turn  the  left  club  to  an  outward, 
while  the  right  club  passes  down  in  front  and  sweeps 
up  on  the  right  side,  making  a  small  inward  and  push 
— as  in  the  backward  drop.  It  then  sweeps  down  in 
front  and  is  pushed  back  of  the  head,  making  a  back- 
ward drop  and  push,  while  the  left  club  is  making  an 
outward. 


FIG.  7. 


OUTWARD   LEFT — BACKWARD   DROP. 
Outward  left — Sweep.     Backward  drop  and  push — Right. 


PHYSICAL    TRAINING. 


I63 


CHANGE — by  converting  the  backward  push  and 
drop  of  the  right  club,  to  an  outward  and  sweep. 
When  the  club  is  pushed  right  the  third  time,  instead 
of  dropping  it  in  front,  turn  it  immediately  to  an  out- 
ward. The  left  club  makes  no  change  but  continues 
making  the  outward  and  sweep. 


FIG.  8. 


ALTERNATING  OUTWARD. 
Outward  left — Sweep.     Outward  right — Sweep. 


164 


PHYSICAL    TRAINING. 


CHANGE — by  halting  both  clubs  a  second,  just  as 
the  right  club  closes  the  third  small  outward.  Reverse 
it  to  a  small  inward,  followed  by  a  full  sweep.  The 
left  club  also  reverses  its  movement,  making  a  sweep, 
followed  by  a  small  inward.  One  club  is  making  an 
inward  while  the  other  is  making  a  sweep. 


FIG.  9. 


ALTERNATING   INWARD. 
Inward  right — Sweep.     Inward  left — Sweep, 

"         "  "         Both  clubs  left  side. 


PHYSICAL    TRAINING. 


'65 


CHANGE — by  making  a  small  outward  left,  and  a 
full  sweep  with  the  right;  /.  e.,  what  is  known  as  small 
left,  large  right.  Sweep  both  clubs  in  front  at  the 
same  time,  and  bring  them  up  on  the  right  side,  and 
sweep  them  up,  over  and  back  of  the  head,  making- 
small  circles,  both  clubs  parallel,  as  shown  in  the  illus- 
tration. 


SMALL  CIRCLES — BACK. 

One  small  circle — Sweep. 

Two     "     circles 

Three  "         "       Chanue. 


i66 


PHYSICAL    TRAINING. 


CHANGE — by  making  an  extra  small  circle  with  the 
left  hand  while  the  right  sweeps  in  front.  The  right 
hand  passes  back  to  a  small  inward,  while  the  left 
hand  sweeps  in  front.  By  the  time  the  small  inward 
is  finished  with  the  right  hand,  the  left  will  be  in  place 
for  a  small  outward.  The  clubs  now  join,  and  make 
another  double  circle  back  of  the  head. 


FIG.  ii. 


LEFT — RIGHT — BOTH. 
Small  left— Sweep.     Small  right — Sweep.     Small— Both. 


PHYSICAL    TRAINING. 


i67 


CHANGE — by  pushing  the  left  club  up  and  out  from 
the  shoulder,  while  hastening  the  right  in  front,  and 
making  a  full  sweep,  till — without  halting  either  club 
— the  right  club  is  exactly  opposite  the  left,  just  as  the 
right  passes  the  feet — both  arms  extended.  The  clubs 
should  now  follow  each  other,  but  neither  catch  the 
other.  The  right  hand  makes  an  inward  and  sweep, 
while  the  left  is  following  with  a  sweep  and  outward. 


FIG.  12. 

THK  WINDMILL. 
Inward  right — Outward  left— Sweep— Sweep. 

"         "  "         "      omit  sweep. 


i68 


PHYSICAL    TRAINING. 


CHANGE— by  slowing  up  on  the  left  till  the  right 
now  catches  it.  Sweep  both  clubs  in  front  and  back 
of  the  head  (Fig.  10).  Continue  the  small  inward 
circles  with  the  right  hand,  but  shift  the  position  of 
the  left  a  trifle  forward,  making  small  side-circles. 
Both  clubs  should  fall  and  rise  at  the  same  time,  each 
crossing  the  track  of  the  other.  Swing  them  so  that 
the  circles  are  at  right  angles. 


SIDE    AND    INWARD — LEFT. 

Small  side — Left.     Small  inward — Right 


PHYSICAL    TRAINING. 


169 


CHANGE — by  quickly  shifting  the  clubs  to  the  right 
side,  making  a  small  inward  with  the  left,  and  a  small 
side  with  the  right. 


SID         ND   INWARD — RIGHT. 

Small  side- -Right.     Small  inward — Left. 


PHYSICAL    TRAINING. 


CHANGE — by  shifting  the  clubs  back  to  the  left  side, 
and  then  back  to  the  right,  continuing  the  same  move- 
ment, but  alternating  from  side  to  side. 


FIG.  15. 


ALTERNATE. 
Side  and  inward — Left.     Side  and  inward — Right. 


PHYSICAL    TRAINING. 


171 


CHANGE — by  bringing  the  clubs  to  a  perpendicular 
poise  on  either  side  of  the  head.  Make  a  small  in- 
ward with  the  right,  then  a  small  inward  with  the  left; 
again  with  the  right,  and  again  with  the  left.  Sweep 
the  right  in  front  of  the  face,  then  the  left,  and  bring 
them  up  to  repeat  the  small  inwards  with  each. 


FIG.  16. 


RIGHT  — LEFT — RIGHT — LEFT— SWEEP — SWEEP. 

Inward  right-Inward  left-Inward  right-Inward  left-Sweep-sweep. 
"         "  "         "     omit  sweep. 


172 


PHYSICAL    TRAINING. 


CHANGE — by  omitting  the  sweep  the  third  time. 
At  the  conclusion  of  the  small  circles,  bring  the  clubs 
again  to  a  perpendicular  poise  on  either  side  of  the 
head,  and  make  small  side-circles;  both  clubs  falling 
and  rising  simultaneously. 


SMALL   SIDES. 

Small  side — Right.     Small  side — Left.     Together. 


PHYSICAL    TRAINING. 


173 


CHANGE — by  bringing  the  clubs  again  to  a  perpen- 
dicular poise  on  either  side  of  the  head.  Make  small 
inwards  with  each  hand  at  the  same  time,  the  clubs 
crossing  each  other  at  the  handles. 


FIG.  18. 


SMALL   INWARDS. 

Small  inward — Right.     Small  inward — Left.     Together. 


174 


PHYSICAL    TRAINING. 


CHANGE — by  sweeping  both  clubs  in  front  of  the 
face  at  the  same  time,  crossing  each  other  above  and 
below  in  the  circle.  Keep  the  arms  as  fully  extended 
as  possible. 


INWARD   SWEEPS. 
Sweep  inward — Right.     Sweep  inward — Left.     Together. 


PHYSICAL    TRAINING. 


175 


CHANGE — by  bringing  the  clubs  again  to  a  perpen- 
dicular poise  on  either  side  of  the  head,  and  then 
unite  the  last  three  moves  in  one;  /.  e.,  giving  them  in 
succession — one  of  each. 


SIDE — INWARD — SWEEP. 

Small  sides — Small  inwards — Sweeps. 


"     change. 


176 


PHYSICAL   TRAINING. 


CHANGE — by  bringing  the  clubs  again  to  a  perpen- 
dicular poise,  and  swing  them  to  small  circles  toward 
the  left  (Fig.  10).  Then  turn  the  body  quickly  to  the 
left — without  moving  the  left  foot.  Make  small  side- 
circles  once.  Sweep  the  clubs  together,  bringing  them 
up  on  the  right  side.  Turn  the  body  right — without 
moving  the  right  foot,  and  make  small  side-circles 
once.  Sweep  the  clubs  back  to  the  left  side  and 
repeat.  Both  clubs  should  fall  together — only  one 
club  being  visible  to  any  one  sitting  directly  opposite. 


SMALL   SIDE — LEFT   AND    RIGHT. 

1  Small  side — Left — Sweep,     i  Small  side — Right — Sweep. 

2  "         "         "  "          2       "         " 

3  3       "         "         omit  sweep. 


PHYSICAL    TRAINING. 


177 


CHANGE — by  halting  the  left  club  as  it  points  up  till 
the  right  club  points  down.  Instead  of  the  clubs  fall- 
ing simultaneously,  they  now  fall  successively. 


FIG.  22. 


ALTERNATE. 
Small  sides.     Down — Right.     Down — Left. 


I78 


PHYSICAL    TRAINING. 


CHANGE — by  halting  the  right  club  when  it  points 
up,  till  the  left  club  also  points  up.  Continue  the 
small  side-circle  forward,  with  the  left  hand,  but 
reverse  the  small  side-circle  with  the  right  hand. 
Again  both  clubs  fall  simultaneously,  though  in  oppo- 
site directions. 


FIG.  23. 


REVERSE. 

r 

Small  sides.     Forward — Left.     Reverse — Right 


PHYSICAL    TRAINING. 


I79 


CHANGE — by  making  small  sides  and  sweeping  to 
the  left  side.  Turn  the  body  to  the  left,  without  mov- 
ing the  left  foot.  Make  small  sides  as  soon  as  the 
clubs  come  up  on  the  left  side;  then  make  small 
circles  again,  but  pass  both  clubs  inside  the  arms;  then 
again  small  sides  outside;  then  thrust  both  clubs  under 
the  arms,  as  shown  in  the  illustration.  Then  toss  the 
clubs  up  for  small  sides  again. 


DOrBI.E    CHIN-KNOCKER. 

Small  circles — Outside — Inside — Outside — Under.     Toss- 


sweep. 


i8o 


PHYSICAL    TRAINING. 


CHANGE — by  sweeping  the  clubs  in  front — now 
facing  front.  Check  the  right  club  when  the  arm  and 
club  are  perfectly  horizontal.  Push  the  left  club  back 
of  the  head  and  make  a  small  inward — left  three  times, 
while  holding  the  right  hand  and  club  perfectly  quiet. 
Sweep  the  left  club  in  front,  make  a  poise  and  drop, 
and,  as  it  drops,  sweep  the  right  club  down  with  it. 


RIGHT    HORI7.0NTAL. 

Horizontal — Right.     Inward   i  —  Left. 


3  and  sweep. 

Poise  and  drop — Left.     Sweep  both. 


PHYSICAL    TRAINING. 


181 


CHANGE — by  sweeping  the  clubs  up  to  the  left  side, 
holding  the  left  arm  horizontal,  ar.d  passing  the  right 
club  back  of  the  head.  Make  three  small  inward 
circles  with  the  right  hand,  then  sweep  in  front  of  the 
face,  and  make  a  poise  and  drop  with  the  right  hand. 


FIG.  26. 


LEFT   HORIZONTAL. 

Horizontal — Left.     Inward  I — Right. 
"        2         " 

"        3         "     and  sweep. 
Poise  and  drop — Right — Sweep  both, 


182  PHYSICAL    TRAINING. 

CHANGE — by  sweeping  the  clubs  to  a  small  circle 
back  of  the  head  (Fig.  10).  Turn  the  body  squarely 
to  the  left — the  weight  on  both  feet.  Make  small 
sides  simultaneously;  then  sweep  them  to  the  floor, 
and  pass  them  as  far  back  as  possible  without  bending 
the  arms  or  the  body.  Do  not  allow  the  clubs  to 
wabble.  Check  the  clubs  quickly  and  pass  them  at 
once  up  and  back  of  the  head,  and  check  them.  Do 
not  allow  them  to  swing  loosely  toward  the  back. 
Swing  again  to  small  sides. 


FIG.  27. 

CHECK. 

I  Small  side — Sweep — Check.     Up — Check. 
3       "        "  '  "  "  " 

3  change. 


PHYSICAL    TRAINING. 


CHANGE — by  making  an  extra  small  side-circle  with 
the  left  hand,  while  the  right  makes  a  large  side-circle. 
Then  make  a  small  side-circle  with  the  right  hand,  and 
a  large  side-circle  with  the  left.  Both  clubs  should 
fall  with  the  ^ame  impulse — the  one  making  a  large 
circle,  while  the  other  makes  a  small. 


FIG.  28. 


SHOULDER    KRACE. 

Small  left — Large  right.     Small  right — Large  left. 
"       "  "         "         change. 


1 84 


PHYSICAL    TRAINING. 


CHANGE — by  checking  the  large  side-circle,  with 
the  right  hand,  just  as  the  club  has  passed  a  short  dis- 
tance back  of  the  feet.  At  the  same  time  extend  the 
left  arm  and  club  up  and  forward — pointing  exactly 
opposite  the  right.  Slip  the  right  foot  a  little  back  of 
the  left — the  momentum  of  the  club  on  the  downward 
sweep  will  aid  you.  With  a  quick  but  strong  impulse 
sweep  both  clubs  at  once  in  opposite  directions — the 
left  arm  makes  a  large  circle  forward,  the  right  arm 
a  large  side-circle  reversed.  Keep  the  arms  unbent 
and  close  to  the  body. 


\ 


FIG,  29. 

LARGE  RKVERSK. 
Larjje  side — Forward  —  Left.      Large  side  — Backward— Ri^ht. 


PHYSICAL    TRAINING. 


I 85 


CHANGE — by  halting  the  right  club  as  it  sweeps  up 
in  front  on  the  third  reverse.  Let  it  fall  to  a  small 
side.  Check  the  left  club  as  it  passes  the  feet  the 
third  time,  and  bring  it  up  in  front  with  a  sweep.  It 
will  reach  there  in  time  to  join  the  right  club  as  it 
makes  a  second  small  side-circle.  Join  them  (both 
making  a  small  side),  sweep  them  to  the  front  (turn- 
ing the  body  front),  and  pass  them  back  of  the  head, 
making  small  circles  back  (Fig.  10).  Pass  directly  to 
the  windmill,  and  add  small  side  alternates  (Fig.  22). 


.  \ 

\          \  \ 

»   *      \ 

•    !      '      « 

'• 


WINDMILL — ALTERNATE. 

Inward  right — Outward  left — Small  side  right — Small  side  left — 

Sweep.  Sweep. 
Inward  right — Outward  left — Small  side  right — Small  side  left — 

Sweep.  Sweep- 
Inward  right — Outward  left — Small  side  right — Small  side  left — 

Sweep  both. 


l86  PHYSICAL    TRAINING. 

THE    FINISH. 

Halt  the  right  club  when  completing  the  third  small 
alternate,  till  the  left  club  comes  up  on  the  third  small 
circle.  Sweep  both  in  front  with  one  impulse,  and 
pass  them  back  over  the  head  to  a  small  circle  (Fig. 
10.).  Follow  this  with  a  small  side-circle  (Fig.  21). 
Pass  the  clubs  gracefully  under  the  arms  (Fig.  24). 
Keep  them  there  till  you  have  made  your  bow  and 
exit. 


PHYSICAL    TRAINING.  187 


WARMAN'S  INDIAN-CLUB  SYSTEM. 

TWO  CLUBS. 

TO    TAKE    THEM    ARTISTICALLY    FROM    THE    FLOOR. 

Face  front.  Stand  between  the  clubs.  Fold  the 
arms.  With  the  first  note  of  the  music,  unfold  the 
arms,  raise  the  hands  above  the  head,  and  sweep  them 
down  to  the  side.  Bend  the  body,  take  the  clubs  with 
sufficient  impulse  to  sweep  them  a  short  distance  back. 
Straighten  the  body,  and  this  will  give  the  clubs  an 
impulse  forward.  Sweep  them  up  high  enough  in 
front  to  make  small  side  circles  (Fig.  17),  then  small 
circles  back  of  the  head  (Fig.  10),  then,  turning  the 
body  quickly  to  the  left,  make  small  side  circles  (Fig. 
21),  halting  them  in  position  of  Fig.  i — two  clubs. 

N.  B. — In  class  exhibitions  we  would  advise  the 
pupils  to  leave  the  platform  at  the  close  of  the  one- 
club  exercise,  and  when  they  return,  carry  the  two 
clubs  under  the  arms,  as  shown  in  Fig.  24.  At  a  sig- 
nal from  the  music,  toss  the  clubs  in  front  to  the  same 
position  as  when  sweeping  them  up  from  the  floor. 


l88  PHYSICAL    TRAINING. 

We  herewith  present  our  system  of  exercises: 

CONDENSED    FOR    CALLING — TWO    CLUBS. 

No.     i.  Point  Left.     Right— Left. 


a  a 


No.  2.  Small  left — Large  right.  1-2-3.  Sweep. 
No.  3.  Small  right — Large  left.  1-2-3.  Sweep. 
No.  4.  Alternate.  Left — Right. 

«  « 

"  "    sweep. 

No.    5.  Backward  drop.     Right — Left. 


No.    6.  Forward  drop.     Left — Right. 

u  « 

No.    7.  Outward  left — Backward  drop,  right. 
No.    8.  Alternating  outward.     Left — Right. 

No.    9.  Alternating  inward.     Right — Left. 

"     sweep. 
No.  10.  Small  back-circles,     i — Sweep. 

2 

3     change. 
No.  n.  Left— Right— Both   i 


"  " 


"      3  change. 


PHYSICAL    TRAINING.  189 

No.  12.  Windmill.     1-2-3. 
No.  13.   Side  and  inward — Left  side.      1-2-3. 
No.  14.   Side  and  inward — Right  side.      1-2-3. 
No.  15.  Alternate.     Left — Right. 


No.  16.   Right — Left — Right — Left  —  Sweep — Sweep. 

II  U  «  «  U  U 

"     Halt. 

No.  17.  Small  sides.      1-2-3. 
No.  1 8.  Small  inwards.     1-2-3. 
No.  19.   Double  sweep.     1-2-3. 
No.  20.  Small  side — Inward — Sweep. 


"         Turn. 

No.  21.  Small  sides,  left-one.    Small  sides,  right-one. 
"  "        "     two         "         "          "      two. 

"  three  "   three. 

No.  22.  Alternate.     Right — Left. 


No.  23.  Reverse   1-2-3.     Sweep  to  left  side. 
No.  24.  Out — In — Out — Under.     Toss. 


"     and  sweep. 
No.  25.   Right — Horizontal. 

Left — Inward.     1-2-3.     Sweep. 
"       Poise  and  drop. 

Take  it  along  (the  right). 


190  PHYSICAL    TRAINING. 

No.  26.   Left  —  Horizontal. 

Right  —  Inward.     1-2-3.     Sweep. 
"         Poise  and  drop. 

Take  it  along  (the  left).  Sweep  —  turn 

N'n   27.  Small  sides  and  check.     Up. 


"          "     three 

No.  28.  Shoulder  brace.     Left  —  Right. 

u  u 

"     reverse. 

No.  29.   Large  reverse.      1-2-3. 
No.  30.  Windmill  and  alternate.     1-2-3. 

Sweep  the  clubs  under  the  arms,  and  make  your 
exit. 


BOXING   GLOVES. 


We  would  call  special  attention  to  those  interested  in  the  manly  art  of  self- 
defence,  to  our  superior  line  of  Boxing  gloves.     We  have  arranged  in  our  new 


factor 
qualit 
patter 
offer  ( 
recom 
K 


pccial  room  for  manufacturing  these  goods,  and  will  make  an  extra 
of  gloves,  out  of  the  very  best  material,  and  on  the  latest  improved 
is  Manufacturing  as  we  do,  in  very  large  quantities,  we  are  enabled  to 
ir  customers  these  superior  gloves  at  comparatively  low  prices,  and  can 
tend  them  as  superior  to  any  other  glove  on  the  market. 
:h  glove  from  40  up,  will  bear  our  trade-mark  to  insure  its  genuineness, 
il  be  known  as  "  Spalding's  Trade-marked  Boxing  Gloves.'' 


PRICE    LIST. 


Per  Set  of 
Four  Gloves. 

No.  A  A.     Hoys'  size,  same  as  No.  BB .  .          $i  50 

No.   BB.      Men's  size  Boxing  Gloves,  chamois  back,  tan  palms;  cheap- 
est glove  made 2  oo 

No    A.        Boys'  size,  same  as  No   B         .  . .          2  50 

No.  B.         Men's  size  Boxing  Gloves,  chamois  back  with  tan  palm;  new 

style;  strong  and  durable   ...  .  300 

White  Kid,  t   n  palms;  same  style  as  No   1) . .    ...       400 


No.  C. 
No.  D. 

No.  20. 


All  White  Kid,  made  after  the  new  pattern.    .  .  ......        4  50 

Glove  is  made  with  chamois  back,  tan  palm;  strong  and  well 

made  .  .  ....  3  50 

No.  40.  An  all  Buckskin  Glove,  made  of  fine  quality  buck;  very  soft, 

large,  and  nice  for  amateurs  500 

No.  45.  Same  as  No.  .|o,  heel  padded  -  5  So 

No  50.  A  superior  Glove,  kid  back,  tan  palm;  the  most  durable  and 

best  glove  made  at  the  price  ..  5  50 

No.  "55.  A  superior  Glove,  well  in  de;  kid  back,  buckskin  palm 6  oo 

No.  («.  Fine  White  Kid,  large  size,  fully  stuffed;  a  soft,  light  glove 

for  amateurs;  ventilated  palm 6  50 

No.  65.  Same  as  No.  60;  heel  padded 7  co 

No.  70.  Professional  (or  Chandler's)  White  Kid  Glove;  same  style  as 

used    by   Chandler,    Sullivan,   and   other  well    known 

boxers;  a  perfect  glove  for  expert  boxers  ....  7  oo 

No.  75.  Four-ounce  Professional  Exhibition  Fighting  Glove,  used 

by  well  known  boxers  for  severe  slugging  ft  oo 

No.  75 A.  Two-ounce  Hard  Fighting  Glove  6  oo 

No.  So  Graham's  Patent  Safety  Glove;  made  of  finest  material,  with 

Graham's  patent  safety  tip 700 

No.  Sj.  Same  as  No.  So;  heel  padded  7  50 

CH.CAOO  A.  6.  SPALDING  &  BROS.  NEWVORK. 

PHILADELPHIA.  LONDON. 


IHDlAlJ 
CLUBS 


In  introducing  our  new  Trade-marked  Indian  Clubs,  we  would  call  special 
attention  to  the  perfect  shape,  beautiful  ebony  finish,  and  correct  weight  of 
each  club.  We  select  the  very  choicest  timber  for  these  clubs,  turn  them  by 
hand,  and  work  each  club  down  to  the  exact  troy  weight,  and  this  care  in 
making,  together  with  the  beautiful  ebony  finish,  highly  polished,  and  banded 
in  gold,  with  nickel-plated  heads,  makes  them  the  most  beautiful  and  desirable 
Indian  Clubs  ever  placed  upon  the  market.  We  purpose  keeping  these  clubs 
up  to  the  very  highest  grade,  and  to  protect  ourselves  and  customers  against 
cheap  imitations  our  trade-mark  will  be  stamped  on  each  club,  as  represented 
in  the  above  cut.  The  following  very  low  prices  will  make  these  clubs  very 


popular. 


Prices  of  Spalding's  Trade- marked  Indian  Clubs. 


Weight,  i  Ib.. 

2  Ibs. 

3  Ibs. 

4  Ibs. 

5  Ibs. 

6  Ibs. 


.per 


pair, 


CHICAGO. 


A.G.  SPALDDfG  &  BROS. 


}I    OC 

i   in 

«  3° 

1  70 

2  OO 

2    25 


NEW  YORK. 


PHILADELPHIA. 


LONDON. 


JAN 


APRl 

APR5- 


MAR   •  9 

Main  L«>*n 


Form  I,-n 
20m-l, '41(1122 


HE  UNIVERSITY  LIBRARY 

University  of  California 

SOUTHERN  REGIONAL  LIBRARY  FACILITY 

405  Hilgard  Avenue,  Los  Angeles,  CA  90024-1388 

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physical 
training. 


A    001  338817    8 


GV 

541 

W23p 


